6 miles, easy
40 degrees, sunny
Ran a few miles on my lunch break. It felt surreal to run in daylight, and relative warmth.
1.13.2010
1.12.2010
Tuesday, January 12th
9 miles, easy
30 degrees, windy, sunny
Met with Dickson for a few laps of the Mall before work. My body felt fatigued early on, but I felt better at the end of the run. I definitely need to get more rest.
30 degrees, windy, sunny
Met with Dickson for a few laps of the Mall before work. My body felt fatigued early on, but I felt better at the end of the run. I definitely need to get more rest.
1.11.2010
Monday, January 11th
8.5 miles, moderate
35 degrees, dark
Ran after work with HUGE through RCP, the Mall, and 14th St. Legs felt pretty tired tonight...
35 degrees, dark
Ran after work with HUGE through RCP, the Mall, and 14th St. Legs felt pretty tired tonight...
1.10.2010
Sunday, January 10th
14.5 miles, easy
25 degrees, sunny
Met with a large GRC group at The Line for the extended zoo loop. Despite the low temps, it felt pretty comfortable. The trails were too snowy/icy so we stuck to the roads.
25 degrees, sunny
Met with a large GRC group at The Line for the extended zoo loop. Despite the low temps, it felt pretty comfortable. The trails were too snowy/icy so we stuck to the roads.
1.09.2010
Saturday, January 9th (54 mi/wk)
Met with the largest GRC crew ever at the store for an out-and-back along the canal. Gradually picked it up the entire way with an uptempo finish. It's that great time of year when the legs are fresh and have nothing but potential.
Friday, January 8th
8 miles, easy
27 degrees, dark, windy
Met with Dylan for a run after work. Ran from his place out-and-back to the FDR Memorial, an added on an extra two miles at the end. Great to catch up with him... it's been over a month since we've run t/g.
27 degrees, dark, windy
Met with Dylan for a run after work. Ran from his place out-and-back to the FDR Memorial, an added on an extra two miles at the end. Great to catch up with him... it's been over a month since we've run t/g.
1.07.2010
Thursday, January 7th
8.5 miles, easy
30 degrees, sunrise
Planned to meet with Dan Z and Dickson for a morning run, but Rock Creek Parkway was closed and I was late. Still happened to run into Dickson along Hains Point.
30 degrees, sunrise
Planned to meet with Dan Z and Dickson for a morning run, but Rock Creek Parkway was closed and I was late. Still happened to run into Dickson along Hains Point.
Wednesday, January 6th
8 miles, easy
30 degrees, sunrise
Met with HUGE for the usual Gtown-14th St loop before work.
30 degrees, sunrise
Met with HUGE for the usual Gtown-14th St loop before work.
Tuesday, January 5th
9 miles, easy
30 degrees, sunrise
Met with Dan Z for a morning lap of the Mall and Capitol Hill. Ran into Dickson along the way and he joined us for a few miles.
30 degrees, sunrise
Met with Dan Z for a morning lap of the Mall and Capitol Hill. Ran into Dickson along the way and he joined us for a few miles.
1.04.2010
Monday, January 4th, 2010
0 miles.
Woke up to a fire alarm in the early morning... it's so cold out the sprinkler pipe burst in the elevator shaft. Definitely not running today.
Otherwise, it's a happy 2nd anniversary with John!
Woke up to a fire alarm in the early morning... it's so cold out the sprinkler pipe burst in the elevator shaft. Definitely not running today.
Otherwise, it's a happy 2nd anniversary with John!
1.03.2010
Sunday, January 3rd, 2010
11.5 miles, moderate
18 degrees, windy and sunny
Met with the GRC guys for my first group run of the new year. I'm just easing back into mileage, so this long run was anything but long. It was figid today, warranting doubling up on gloves and socks... it's going to be a long winter.
18 degrees, windy and sunny
Met with the GRC guys for my first group run of the new year. I'm just easing back into mileage, so this long run was anything but long. It was figid today, warranting doubling up on gloves and socks... it's going to be a long winter.
Saturday, January 2nd, 2010
8 miles, easy
30 degrees, sunny
Made my first run of the year through Central Park on a crisp, winter morning. Happy New Year.
30 degrees, sunny
Made my first run of the year through Central Park on a crisp, winter morning. Happy New Year.
7.25.2009
Wednesday, July 22nd
9 miles, hard
90 degrees, humid
It was a hot one at BCCHS. We planned on a 4 mile tempo on the track at 5:20s, and only ran 3 (at far slower than that...). We followed up with a set of 6 x 300s, but I felt fatigued and tight and stopped after 4. Just one of those days... probably due to the heat, humidity, going to the gym, and lack of sleep. Live to fight another day...
90 degrees, humid
It was a hot one at BCCHS. We planned on a 4 mile tempo on the track at 5:20s, and only ran 3 (at far slower than that...). We followed up with a set of 6 x 300s, but I felt fatigued and tight and stopped after 4. Just one of those days... probably due to the heat, humidity, going to the gym, and lack of sleep. Live to fight another day...
Monday, July 20th
9 miles, easy + Gym
75 degrees, sunrise
Met with Dickson for a run around Haines Point/The Mall. Great morning for a run, and ran early enough so I could still go to the gym before work. Lifted and did core work at the gym.
75 degrees, sunrise
Met with Dickson for a run around Haines Point/The Mall. Great morning for a run, and ran early enough so I could still go to the gym before work. Lifted and did core work at the gym.
Sunday, July 19th
12 miles, easy
80 degrees, sunny
Ran with Niel and Jake at Greenbelt Park before going to work. Felt pretty good despite racing the night before.
80 degrees, sunny
Ran with Niel and Jake at Greenbelt Park before going to work. Felt pretty good despite racing the night before.
7.24.2009
Saturday, July 18th - Rockville Twilighter
9 miles, hard
75 degrees, twilight
We were blessed this year with the most comfortable conditions possible for the Rockville Twilighter: warm and dry. I approached the race with doubts about my fitness. With only one workout in the previous three weeks, I had done little to prepare for this race.
Somehow I felt comfortable through the first two miles of the race, even though I was running as fast as I had the past two years (years I was in better shape). I made a conscious effort to hold back knowing that I didn't have the endurance to last 5 miles at that pace, and ended up pacing with Sloane and Askey. At the turnaround at 5K, I hoped to rally the troops for a surge over the last mile and a half. While Neil was surging to catch up with us, nobody seemed ready to go with me. As I began my surge behind Montgomery College, I saw that Reaves was in trouble. I caught up with him at 4 miles, and helped pace him for the next ~400m. Then I pressed forward and tried to reel in everyone I could. I finished in a surprisingly good time of 26:28 for 26th overall.
The GRC men had a solid evening with two top ten finishes, and another 5 guys within 30 seconds.
Splits: 5:12; 5:25; 5:26; 5:26; 4:58.
75 degrees, twilight
We were blessed this year with the most comfortable conditions possible for the Rockville Twilighter: warm and dry. I approached the race with doubts about my fitness. With only one workout in the previous three weeks, I had done little to prepare for this race.
Somehow I felt comfortable through the first two miles of the race, even though I was running as fast as I had the past two years (years I was in better shape). I made a conscious effort to hold back knowing that I didn't have the endurance to last 5 miles at that pace, and ended up pacing with Sloane and Askey. At the turnaround at 5K, I hoped to rally the troops for a surge over the last mile and a half. While Neil was surging to catch up with us, nobody seemed ready to go with me. As I began my surge behind Montgomery College, I saw that Reaves was in trouble. I caught up with him at 4 miles, and helped pace him for the next ~400m. Then I pressed forward and tried to reel in everyone I could. I finished in a surprisingly good time of 26:28 for 26th overall.
The GRC men had a solid evening with two top ten finishes, and another 5 guys within 30 seconds.
Splits: 5:12; 5:25; 5:26; 5:26; 4:58.
GRC TV: Twilighter 2009 from Tow Path on Vimeo.
Friday, July 17th
8 miles, easy
70 degrees, sunrise
Ran a few laps of the National Mall/Capitol Hill with Dickson before work. A nice change of scenery, and glad to get the run out of the way early.
70 degrees, sunrise
Ran a few laps of the National Mall/Capitol Hill with Dickson before work. A nice change of scenery, and glad to get the run out of the way early.
7.17.2009
Catching Up...
Thursday, July 16th
4.5 miles, easy
90 degrees, humid
Ran easy after work... first hazy, hot, and humid day of the summer.
***
Wednesday, July 15th
10 miles, hard
80 degrees, humid
Track workout at BCC with Reaves, Jake, Dixon, Bain, Dirk, and Carl. It was my first track workout in several weeks, so it was a bit of a shock to the system. I was determined to run the entire 4xmile workout, so I deliberately (and thankfully) ran a slower pace than most of the group. It felt like one of my toughest workouts in a while.
Splits: 5:09; 5:11; 5:09; 5:09
***
Tuesday, July 14th
10 miles, easy-moderate
75 degrees, sunset
Ran the RCP-AG-Canal-RCP loop and listened to the Sotomayor Judicial Committee Hearings on NPR. Good run.
***
Monday, July 13th
0 miles.
I just worked 100 hours in the last 8 days (a PR!). No running for me.
***
Sunday, July 12th
14.5 miles, easy
85 degrees, sunny
Zoo Loop with a big group of GRCers. Someone (*cough* MAX *cough*) pressed the pace from the start, so it became a tough run early on. Billy and I hung back from the Zoo back to The Line and chatted about Le Tour. Then, in true Tour de France fashion, we reeled in and blew by the early sprinter just before the finish. Tough day... I hate the heat.
***
Saturday, July 11th
10 miles, easy
80 degrees, sunny
Ran the reverse RCP-AG loop from the store with the team, and followed up with a great brunch at Dylan's.
***
Friday, July 10th
10 miles, easy
70 degrees, humid
Ran with Dickson in the AM around Haines Point. Exhausted.
4.5 miles, easy
90 degrees, humid
Ran easy after work... first hazy, hot, and humid day of the summer.
***
Wednesday, July 15th
10 miles, hard
80 degrees, humid
Track workout at BCC with Reaves, Jake, Dixon, Bain, Dirk, and Carl. It was my first track workout in several weeks, so it was a bit of a shock to the system. I was determined to run the entire 4xmile workout, so I deliberately (and thankfully) ran a slower pace than most of the group. It felt like one of my toughest workouts in a while.
Splits: 5:09; 5:11; 5:09; 5:09
***
Tuesday, July 14th
10 miles, easy-moderate
75 degrees, sunset
Ran the RCP-AG-Canal-RCP loop and listened to the Sotomayor Judicial Committee Hearings on NPR. Good run.
***
Monday, July 13th
0 miles.
I just worked 100 hours in the last 8 days (a PR!). No running for me.
***
Sunday, July 12th
14.5 miles, easy
85 degrees, sunny
Zoo Loop with a big group of GRCers. Someone (*cough* MAX *cough*) pressed the pace from the start, so it became a tough run early on. Billy and I hung back from the Zoo back to The Line and chatted about Le Tour. Then, in true Tour de France fashion, we reeled in and blew by the early sprinter just before the finish. Tough day... I hate the heat.
***
Saturday, July 11th
10 miles, easy
80 degrees, sunny
Ran the reverse RCP-AG loop from the store with the team, and followed up with a great brunch at Dylan's.
***
Friday, July 10th
10 miles, easy
70 degrees, humid
Ran with Dickson in the AM around Haines Point. Exhausted.
***
Thursday, July 9th
0 miles. Work...
***
Wednesday, July 8th
6 miles, hard
80 degrees, sunset
Ran ~6 miles while my load calcs ran at work. Since I was missing a track workout, I ran a 15 minute tempo.
***
Tuesday, July 7th
0 miles. Stuck at work.
***
Monday, July 6th***
6 miles, easy
75 degrees, sunny
Sneaked out for a short run on the Mt. Vernon Trail while my calculation was running at work.
***
Sunday, July 5th
10 miles, easy
75 degrees, cloudy
Met up with Bain and Shannon in RCP for an afternoon run. We ran through an incredibly crowded zoo... felt like running through campus between classes.
***
Saturday, July 4th - Independence Day
14 miles, easy
75 degrees, sunny
Ran the Zoo Loop from The Line (via Calvert) with Dylan, Jake, and Timm. It felt great to take it easy. Followed the run with a brunch to watch the first stage of the Tour de France!! Then a fantastic Independece Day Fireworks Party, with even more fantastic deserts.
***
Friday, July 3rd
10 miles, easy
70 degrees, partly cloudy and breezy
Met with Dylan, Billy, Sloane, Max, Sam, Dickson, and newcommer Rachel for a run from the store. In honor of our nation's birthday, we ran around the monuments... Jefferson, down the Mall, around Capitol Hill, and back down the Mall. Beautiful day for a run in DC! At the end I ran some strides to loosen up... my hamstrings were still a little tight.
My cousin Liz and her roomates got into town last night, and we walked around Georgetown in the afternoon stopping at Agraria for a fabulous lunch on the waterfront, and at Timothy Sweets for ice cream. Great summer day!
***
Thursday, July 2nd
8 miles, easy
75 degrees, sunset
Ran alone after a long day of work, and dentist and DMV Inspection appointments. I headed up Connecticut, down Tilden, a variation of the CL loop, and back. My hamstrings felt very tight from the squats I did at the gym yesterday.
***
Wednesday, July 1st
9 miles, hard
70 degrees, sunny
Planned to meet Dickson for a morning workout downtown, but we never crossed paths. I went ahead on my own and ran a fartlek of 6x 3min/1min. I felt pretty good towards the end. I hit the gym to lift and do core work, and clean up for work. I think this arrangement will work for me in the future... it's great getting the run in before work.
***
Tuesday, May 30th
0 miles. Stuck at work.
***
Monday, May 29th
0 miles. Just played volleyball.
***
Sunday, June 28th
11 miles, moderate
75 degrees, mostly cloudy
Ran from The Line with a group of GRCers. Reaves and Valerie hosted a blueberry pancake breakfast afterwards... de-lish.
***
Saturday, June 27th
16 miles, easy-moderate
75 degrees, sunny
Long run from the store with the GRC crew. We ran down the canal, up Earnst Hill, down Connecticut Ave, through the Zoo, and back down Rock Creek Park to the Boathouse. Dickson and I added on to the Roosevelt Bridge to make it 16. It's starting to get hot in DC, so I'm glad to get this run out of the way early.
***
Friday, June 26th
9 miles, easy
70 degrees, sunrise
Met with Max and Owen for an easy morning run in RCP. They debated the merits of Wardian's racing strategies, I followed silently. I felt pretty fatigued this morning, but was glad to get the run in before work. Celebrated Snizow's b-day at Pizza Paradiso in the evening.
***
Thursday, June 25th
9 miles, easy
70 degrees, sunset/evening
Today Michael Jackson died and Gov. Mark Sanford breathed a BIG sigh of relief. After work I ran the RCP-AG-canal loop Murray taught me and listened to Michael on my iPhone the last few miles. I have lots of memories of traveling to track/XC meets and jamming to Beat It and Billy Jean on someone's boom box. Whatever you think of the guy, Michael could perform like no other.
***
Wednesday, June 24th
10 miles, hard
75 degrees, hard
Ran a track workout with some old and new GRCers, including the debut of Deserie and Jake. I completed 2x 2K/1K plus 1K and strides. It felt pretty warm, so I bailed on the last 2K/1K interval. After the workout I swung by John's farewell happy hour and Bain's birthday happy hour.
Splits: 6:2X (5:11/mi); 3:0X; 6:35 (5:16/mi); 3:11; 3:07
***
Tuesday, June 23rd
AM: 1 mile + Gym
PM: 6 miles, easy
80 degrees, sunset
Hit the gym at lunch and went for a late-afternoon run from work down the Mt. Vernon Trail.
***
Monday, June 22nd
0 miles
Drove the new car from NY to DC. Today Metro experienced its worst tragedy as two trains collided outside the Ft. Totten Metro Station. 9 people ultimately perished, and hopefully lessons will be learned to make public transportation safer.
***
Sunday, June 21st
2.5 miles, easy
70 degrees, cloudy
Started a run in Otsinengo Park, but I only had my racing flats to wear... I decided to turn around and cut the run short rather than injure myself.
***
Saturday, June 20th - Vestal XX
15 miles, hard
65 degrees, cloudy and light showers
Today was the 39th Annual Vestal XX. I went into the race as the two-time defending champion, but quickly found a worthy opponent in the first mile. He went on to pull away through the entire race, but I stuck to my conservative race plan and hoped he would pay for pressing the pace up all those hills. He didn't, unfortunately, and I found difficulty shifting gears to chase him down. I ran the second half of the race with Mike Murphy and pulled away over the last mile to take second. I finished in 1:13:29 (5:55/mi pace), the same time as my first win in 2007. Oh well.
***
Friday, June 19th
6 miles, easy
70 degrees, sunrise
Ran an easy pre-race 5 miles in RCP, then some striders at Pierce Mill. Hit the road after a half-day of work and arrived home just in time for dinner at Little Venice (!).
6.17.2009
Wednesday, June 17th
10.5 miles, hard
67 degrees, cloudy
Met with Reaves, Dirk, and Dickson after work for a farlek (8 x 3 min/1 min) in RCP. It's been a while since we ran this workout, and I forgot how tough it is. Good effort by all.
67 degrees, cloudy
Met with Reaves, Dirk, and Dickson after work for a farlek (8 x 3 min/1 min) in RCP. It's been a while since we ran this workout, and I forgot how tough it is. Good effort by all.
6.16.2009
May 11th - June 16th 2009
181.5 miles
I'm back, and hopefully for good. I fully acknowledge that I dropped the ball for the past five weeks. May was a month of recovery from spring training and racing, and now I am beginning to build up my mileage again. That mileage is recorded in the spreadsheet at the side of the blog, and most of my runs have been commented about by one of the GRCers.
PS - Munro, get a life.
I'm back, and hopefully for good. I fully acknowledge that I dropped the ball for the past five weeks. May was a month of recovery from spring training and racing, and now I am beginning to build up my mileage again. That mileage is recorded in the spreadsheet at the side of the blog, and most of my runs have been commented about by one of the GRCers.
PS - Munro, get a life.
5.10.2009
Saturday, May 9th
0 miles
I'm definitely in off-season mode now. I've also been advised by Dr. John not to run so I don't aggravate my scar.
I'm definitely in off-season mode now. I've also been advised by Dr. John not to run so I don't aggravate my scar.
Wednesday, May 7th
6 miles, easy-hard
75 degrees, sunset
I planned to run a 5K at the UMD track meet tonight, but did not look forward to it after a stressful workday that also saw my face swell up, bruise, bleed, and ooze. Gross. When I got to the track I watched Reaves run a PR in the alumni mile (woo!) with Valerie. As soon as Patrick walked up to us he saw my face and after the obligatory "What happened to you!?" asked "Do you want to switch to the 1500?" Thank you, Patrick. After a nearly two years of running together he can read me well.
So I jumped in the College Men's 1500. I haven't run that distance since a meet at Bucknell in 2007, but I was interested to see what my mile time would equate to. I toed the line with 17 other guys, two of whom were rabbits. I was in way over my head. After the gun went off I settled in at the back of the pack and battled with two other guys for the first three laps. I finished DFL, but crossed the line in a respectable 4:15 (=~4:33 mile).
75 degrees, sunset
I planned to run a 5K at the UMD track meet tonight, but did not look forward to it after a stressful workday that also saw my face swell up, bruise, bleed, and ooze. Gross. When I got to the track I watched Reaves run a PR in the alumni mile (woo!) with Valerie. As soon as Patrick walked up to us he saw my face and after the obligatory "What happened to you!?" asked "Do you want to switch to the 1500?" Thank you, Patrick. After a nearly two years of running together he can read me well.
So I jumped in the College Men's 1500. I haven't run that distance since a meet at Bucknell in 2007, but I was interested to see what my mile time would equate to. I toed the line with 17 other guys, two of whom were rabbits. I was in way over my head. After the gun went off I settled in at the back of the pack and battled with two other guys for the first three laps. I finished DFL, but crossed the line in a respectable 4:15 (=~4:33 mile).
Wednesday, May 6th
9 miles, easy
60 degrees, sunrise, wet
Met with Jarrin, Max, Huge, and Murray for a morning run in RCP. Good run with good company.
60 degrees, sunrise, wet
Met with Jarrin, Max, Huge, and Murray for a morning run in RCP. Good run with good company.
Tuesday, May 5th
0 miles
The road to hell is paved with good intentions... I put off a morning run with plans to run from work to the first volleyball game of the season. When I realized I had scheduled my dermatologist surgery in the afternoon everything got screwed up. I made my appointment, but wasn't able to run the rest of the day lest I bleed too much. It also rained and the game was cancelled. Lesson: just run in the morning and consider any evening run to volleyball a "bonus" run.
The road to hell is paved with good intentions... I put off a morning run with plans to run from work to the first volleyball game of the season. When I realized I had scheduled my dermatologist surgery in the afternoon everything got screwed up. I made my appointment, but wasn't able to run the rest of the day lest I bleed too much. It also rained and the game was cancelled. Lesson: just run in the morning and consider any evening run to volleyball a "bonus" run.
5.04.2009
5.03.2009
Sunday, May 3rd
12 miles, easy
50 degrees, cloudy, wet
I woke up early to watch the Pittsburgh Marathon and cheer for DaveO and Laura. DaveO told me about the massive hills between miles 11 and 13, so I joined him and ran up to the half-marathon mark with him. Then I turned around and ran back down the hill to meet Laura and run with her. I saw them again at mile 22 and they were fighting for top 5 male and female! I also ran for a block with my old teammate 'Nedy who was the anchor leg for a relay team and was hawking down the full marathon leaders. Great races by all.
50 degrees, cloudy, wet
I woke up early to watch the Pittsburgh Marathon and cheer for DaveO and Laura. DaveO told me about the massive hills between miles 11 and 13, so I joined him and ran up to the half-marathon mark with him. Then I turned around and ran back down the hill to meet Laura and run with her. I saw them again at mile 22 and they were fighting for top 5 male and female! I also ran for a block with my old teammate 'Nedy who was the anchor leg for a relay team and was hawking down the full marathon leaders. Great races by all.
Saturday, May 2nd
10.5 miles, easy
60 degrees, sunny
Clark showed me around Pittsburgh as he rode his bike next to me as I ran. It was great to have the company and a guide. Perfect day for a run. And I'm glad I got some exercise in before we went to Pimanti Brothers for lunch... famous for their sandwiches with french fries and sauerkraut IN the sandwich! We met my old teammate Ben Niebel and his girlfriend Erica for lunch, then went to "The Strip" to check out the Italian markets.
In the afternoon John and I attended the wedding of my good friend Laura from Penn State. It was a beautiful day, a beautiful venue, and a beautiful bride. Best wedding I've been to so far.
60 degrees, sunny
Clark showed me around Pittsburgh as he rode his bike next to me as I ran. It was great to have the company and a guide. Perfect day for a run. And I'm glad I got some exercise in before we went to Pimanti Brothers for lunch... famous for their sandwiches with french fries and sauerkraut IN the sandwich! We met my old teammate Ben Niebel and his girlfriend Erica for lunch, then went to "The Strip" to check out the Italian markets.In the afternoon John and I attended the wedding of my good friend Laura from Penn State. It was a beautiful day, a beautiful venue, and a beautiful bride. Best wedding I've been to so far.
Friday, May 1st
0 miles.
Got stuck at work and didn't get to run before hitting the road for Pittsburgh.
Got stuck at work and didn't get to run before hitting the road for Pittsburgh.
Wednesday, April 29th
10 miles, hard
50 degrees, sunset, wet
Met with Reaves and Jake for the weekly track workout. This time we ran a quick ladder of 1600, 1200, (2) 800, (2) 400. Since I plan to run some track races this spring/summer, I decided that I should wear my new spikes and get used to them. Unfortunately my calves tightened up during the first interval and I had to switch to flats. Then I switched back to the spikes for the 400s. And I did all that changing during while Patrick rested between intervals... Miley Cirus eat your heart out.
Splits: 4:55; 3:45 (ish); 2:28; 2:26; 68; 65
50 degrees, sunset, wet
Met with Reaves and Jake for the weekly track workout. This time we ran a quick ladder of 1600, 1200, (2) 800, (2) 400. Since I plan to run some track races this spring/summer, I decided that I should wear my new spikes and get used to them. Unfortunately my calves tightened up during the first interval and I had to switch to flats. Then I switched back to the spikes for the 400s. And I did all that changing during while Patrick rested between intervals... Miley Cirus eat your heart out.Splits: 4:55; 3:45 (ish); 2:28; 2:26; 68; 65
4.28.2009
Tuesday, April 28th
9 miles, easy
70 degrees, sunrise
Met with Murray for a run to the canal and back via Archibold-Glover. Felt pretty sore/tired from the gym last night.
70 degrees, sunrise
Met with Murray for a run to the canal and back via Archibold-Glover. Felt pretty sore/tired from the gym last night.
4.27.2009
Monday, April 27th
4 miles, easy + Gym
It was another hot one today, so I opted to run in the comfort of the gym. I did core work and light lifting too... it's been a while.
It was another hot one today, so I opted to run in the comfort of the gym. I did core work and light lifting too... it's been a while.
Sunday, April 26th
11.5 miles, easy
85 degrees, sunny
I was supposed to race the Pikes Peek 10K today (see previous week of tapering and speed work...) but I realized that my name was not included on the list of registered runners at 10:30 last night. It was a simple error that happened to other GRCers, but I had noticed far too late. Oh well. Considering how disappointed everyone was after the race, maybe it was good I didn't try.
Instead I watched the finish of the race and ran the cooldown with Jake, Reaves, and Billy. I added on for an hour in a new part of RCP. Followed up with a quick brunch at Jake's and volleyball practice (in 93 degree heat!!). Total scorcher today... what happened to spring?
85 degrees, sunny
I was supposed to race the Pikes Peek 10K today (see previous week of tapering and speed work...) but I realized that my name was not included on the list of registered runners at 10:30 last night. It was a simple error that happened to other GRCers, but I had noticed far too late. Oh well. Considering how disappointed everyone was after the race, maybe it was good I didn't try.
Instead I watched the finish of the race and ran the cooldown with Jake, Reaves, and Billy. I added on for an hour in a new part of RCP. Followed up with a quick brunch at Jake's and volleyball practice (in 93 degree heat!!). Total scorcher today... what happened to spring?
Saturday, April 25th
6 miles, easy
70 degrees, sunny
Ran from the store just like last week. I peeled off of the Haines Point loop at the 14th St. Bridge and threw in a few strides on the way back to the store.
70 degrees, sunny
Ran from the store just like last week. I peeled off of the Haines Point loop at the 14th St. Bridge and threw in a few strides on the way back to the store.
Thursday, April 23rd
10 miles, hard
50 degrees, sunset
Met with Reaves for a speed track workout and surprised myself with how fresh my legs felt and how quickly they turned over. It's been a long time since I've run that fast! We ran 2K, 1K, then 4x400m and a long cool-down.
Splits: 6:20 (5:04 through the mile); 3:03; 68; 67; 65; 63 (!)
50 degrees, sunset
Met with Reaves for a speed track workout and surprised myself with how fresh my legs felt and how quickly they turned over. It's been a long time since I've run that fast! We ran 2K, 1K, then 4x400m and a long cool-down.
Splits: 6:20 (5:04 through the mile); 3:03; 68; 67; 65; 63 (!)
4.22.2009
Sunday, April 19th - Penn Relays 20K
16 miles, hard
50 degrees, partly sunny
Today was the second big race of "peak season" and one with which I have a lot of history. I had conned two of the other Patricks into racing the Penn Relays 20K with me so we could win the team title, and dangled the Penn Relays watch in front of them as an individual prize.
I admit that my preparation for this race paled in comparison to Cherry Blossom. I allowed a busy week at work to mess up my running schedule, ate poorly, and went into the race without enough good rest. So, I probably wasn't meant to have a great race. Then I ran a tactically stupid race and sealed my fate. There's always next year...
...
P.Huge, Luke and I rolled out early from our hotel and met Reaves at Franklin Field. On the warm up we ran by my #1 fan Blaise Syrnick, who cheered loudly as soon as he saw me. The Patricks were taken back a little, but I explained that I'm big in Pennsylvania :) Between the warm up and the start, I saw Coach Groves (a track coaching legend and the man who gave me a chance to run in college) and chatted with him. I also saw two former teammates - one racing and the other spectating.
At the start of the race one runner took off much faster than the rest of the pack. Naturally Reaves, Moore, and I chased him down. I've seen (and fallen for) this tactic at this race many times before... open a gap early and settle into a comfortable pace through the finish. We caught up at the first mile mark with a 5:13 split. Yikes! Wayyy too fast, and nobody was slowing down. I backed off since I also knew how miserable this race would be at the end. At the 5K turnaround the course marshalls (UPenn Track guys) directed the leaders to turn around and run back towards me. I corrected them and used the opportunity to rejoin the pack. Still, we had not slowed down. Mile 2: 5:15. Rediculous. I couldn't hold onto this. I let Reaves go with the leader, but still tried to open a gap on Moore. We held these positions for the majority of the race, but by mile 8 I began to break down. Despite Blaise (and every other volunteer at the water table) chanting "Murph! Murph! Murph!" I couldn't force myself to run any faster. I was in no-man's-land anf fading fast. By mile 10 I was running 6 minute/mile pace and three runners caught me, including the guy I battled with at Cherry Blossom. I cruised to the finish in 1:09:51 to finish 6th. My second worst time on this course. Ugh.
Despite some petitioning with the race officials, GRC took home the Penn Relays "Wheel" and the team title. A good effort by all.
50 degrees, partly sunny
Today was the second big race of "peak season" and one with which I have a lot of history. I had conned two of the other Patricks into racing the Penn Relays 20K with me so we could win the team title, and dangled the Penn Relays watch in front of them as an individual prize.
I admit that my preparation for this race paled in comparison to Cherry Blossom. I allowed a busy week at work to mess up my running schedule, ate poorly, and went into the race without enough good rest. So, I probably wasn't meant to have a great race. Then I ran a tactically stupid race and sealed my fate. There's always next year...
...
P.Huge, Luke and I rolled out early from our hotel and met Reaves at Franklin Field. On the warm up we ran by my #1 fan Blaise Syrnick, who cheered loudly as soon as he saw me. The Patricks were taken back a little, but I explained that I'm big in Pennsylvania :) Between the warm up and the start, I saw Coach Groves (a track coaching legend and the man who gave me a chance to run in college) and chatted with him. I also saw two former teammates - one racing and the other spectating.
At the start of the race one runner took off much faster than the rest of the pack. Naturally Reaves, Moore, and I chased him down. I've seen (and fallen for) this tactic at this race many times before... open a gap early and settle into a comfortable pace through the finish. We caught up at the first mile mark with a 5:13 split. Yikes! Wayyy too fast, and nobody was slowing down. I backed off since I also knew how miserable this race would be at the end. At the 5K turnaround the course marshalls (UPenn Track guys) directed the leaders to turn around and run back towards me. I corrected them and used the opportunity to rejoin the pack. Still, we had not slowed down. Mile 2: 5:15. Rediculous. I couldn't hold onto this. I let Reaves go with the leader, but still tried to open a gap on Moore. We held these positions for the majority of the race, but by mile 8 I began to break down. Despite Blaise (and every other volunteer at the water table) chanting "Murph! Murph! Murph!" I couldn't force myself to run any faster. I was in no-man's-land anf fading fast. By mile 10 I was running 6 minute/mile pace and three runners caught me, including the guy I battled with at Cherry Blossom. I cruised to the finish in 1:09:51 to finish 6th. My second worst time on this course. Ugh.
Despite some petitioning with the race officials, GRC took home the Penn Relays "Wheel" and the team title. A good effort by all.
Saturday, April 18th
6 miles, easy + Strides
65 degrees, sunny
Ran the shortened Haines Point Loop from the store with Jake, Dylan, Mike, and Max, and finished with some strides. Ran into Sarah and chatted for about a mile to finish. Hit the road for Philly after.
65 degrees, sunny
Ran the shortened Haines Point Loop from the store with Jake, Dylan, Mike, and Max, and finished with some strides. Ran into Sarah and chatted for about a mile to finish. Hit the road for Philly after.
Friday, April 17th
9 miles, easy
45 degrees, sunrise
Morning run with P.Murray through RCP/Archibold-Glover and had a good chat about beer and rival HS XC teammates.
45 degrees, sunrise
Morning run with P.Murray through RCP/Archibold-Glover and had a good chat about beer and rival HS XC teammates.
Wednesday, April 15th - Tax Day
9 miles - hard
45 degrees, rain
Made up for not working out on Tuesday by running a 15 minute tempo followed by a 5 minute tempo in RCP. Nearly ran into a deer. Twice.
This is what I get for avoiding the teabaggers downtown by running in the park.
45 degrees, rain
Made up for not working out on Tuesday by running a 15 minute tempo followed by a 5 minute tempo in RCP. Nearly ran into a deer. Twice.
This is what I get for avoiding the teabaggers downtown by running in the park.
4.12.2009
Sunday, April 12th - Easter
6 miles, easy
45 degrees, sunny
Woke up for an easy run before church in RCP. Great morning for a run in DC.
Spent the afternoon watching The Masters and Towpath's masterful production for the Cherry Blossom Ten Miler:
45 degrees, sunny
Woke up for an easy run before church in RCP. Great morning for a run in DC.
Spent the afternoon watching The Masters and Towpath's masterful production for the Cherry Blossom Ten Miler:
4.11.2009
Saturday, April 11th
15 miles, moderate
50 degrees, rain
We had a deent turnout today at the GRC store for the run. Everyone ran the usual Earnst Loop, and Reaves, Jake and I added on with a little tempo work to make it our long run. We ran 2 miles out and one mile back on CCT at 20K-ish pace after ten miles to simulate the later stages of a long race. I averaged 5:30s and didn't feel awful, so that's a good sign. In fact, today was the first day my legs started to feel good after Cherry Blossom (despite the cold rain).
We followed up with a team meeting at Dean & Deluca to plan out the fall season... sounds like there's a lot of interest in the Philly Marathon/Half Marathon. I'd like to peak in November, and the PHM is timed for me to rn a strong 10K at Veterans Day, and sets me up for Club XC Nationals. I'm sure I'll fill in the rest of my race schedule around that.
50 degrees, rain
We had a deent turnout today at the GRC store for the run. Everyone ran the usual Earnst Loop, and Reaves, Jake and I added on with a little tempo work to make it our long run. We ran 2 miles out and one mile back on CCT at 20K-ish pace after ten miles to simulate the later stages of a long race. I averaged 5:30s and didn't feel awful, so that's a good sign. In fact, today was the first day my legs started to feel good after Cherry Blossom (despite the cold rain).
We followed up with a team meeting at Dean & Deluca to plan out the fall season... sounds like there's a lot of interest in the Philly Marathon/Half Marathon. I'd like to peak in November, and the PHM is timed for me to rn a strong 10K at Veterans Day, and sets me up for Club XC Nationals. I'm sure I'll fill in the rest of my race schedule around that.
4.10.2009
Friday, April 10th
8.5 miles, easy
45 degrees, sunrise
Met with the largest group of Ward One Warriors ever (!) - PHughes, Max, PMurray, and Jarrin - for a morning run in RCP. Legs still felt fatigued... I will definitely need to taper next week for Penn Relays!
45 degrees, sunrise
Met with the largest group of Ward One Warriors ever (!) - PHughes, Max, PMurray, and Jarrin - for a morning run in RCP. Legs still felt fatigued... I will definitely need to taper next week for Penn Relays!
4.09.2009
Thursday, April 9th
8.5 miles, easy
40 degrees, sunrise
Met with PHughes for a morning run in RCP, and ran into Reaves and Dixon halfway through. Decent run. Nice that the sun rose before 6:30 too.
40 degrees, sunrise
Met with PHughes for a morning run in RCP, and ran into Reaves and Dixon halfway through. Decent run. Nice that the sun rose before 6:30 too.
Wednesday, April 8th
10 miles, hard
45 degrees, sunset
Tried to run a workout at the track with Reaves and Bain, but quickly realized how much more recovery I need from Cherry Blossom. We set out to run 4x2K + 1K, and ended up running 2x2K + 1 mile + 5x200m strides. And the splits were pathetic:
6:34; 6:46; 5:23
45 degrees, sunset
Tried to run a workout at the track with Reaves and Bain, but quickly realized how much more recovery I need from Cherry Blossom. We set out to run 4x2K + 1K, and ended up running 2x2K + 1 mile + 5x200m strides. And the splits were pathetic:
6:34; 6:46; 5:23
4.07.2009
Tuesday, April 7th
12 miles, easy
40 degrees, sunrise
Met with Patrick Murray for an easy run before work. We tried one of his routes and ran RCP-Dumbarton Oaks-Archibold-Glover-Towpath-RCP for a total of 12 miles. Good run (though a little sore) with a fresh face... hopefully the first of many to come.
40 degrees, sunrise
Met with Patrick Murray for an easy run before work. We tried one of his routes and ran RCP-Dumbarton Oaks-Archibold-Glover-Towpath-RCP for a total of 12 miles. Good run (though a little sore) with a fresh face... hopefully the first of many to come.
Sunday, April 5th - Cherry Blossom Ten Miler
15 miles, hard
55 degrees, sunny
Cherry Blossoms in DC represent a new beginning. They represent DC at its finest. And they bloom at the ideal time of year to run a race. Since the day I started this blog, I have been preparing for this day. This race. Every workout in some way was meant to prepare me to run at my goal pace. Every long run was meant to prepare me for the endurance I would need to run ten miles at my best.
I woke early on race day for a Coach Groves "shake out" run and psyched myself up with a medley of the Blue Band's greatest hits. I felt good. Unusually good, especially for 5:30am. After a quick trip down to the Washington Monument (thanks John!), I found the elite tent and set up shop. I was the lone GRC runner in the tent that early, and I've never felt so out of place. Nobody said anything, though, and I went about preparing for a warm up. Soon I met several of the guys and we jogged to the Lincoln Memorial and back. As we lined up at the start, I again found myself alone with a herd of Kenyans. Thankfully the volunteers allowed the rest of the field to move up to the line and I was joined by my GRC teammates.
After the horn, I sprinted to position before the first turn, and found myself in a pack with Reaves, Klim, and Smits. We watched as the Kenyans and Ethiopians pulled away at a blistering pace, and settled into our race plan. Still, we cruised past the first mile in 5:05. Crap. I knew I had gone out way too fast, but I didn't feel like I was running beyond my ability. Still, I adjusted and crossed the Potomac with Reaves as Klim and Smits opened up a lead on us. I found myself in a pack with three other runners whom I would battle the rest of the race. We doubled back across the Potomac and hit the 2 mile mark in 10:23. Tactically better, but still a little fast. As we raced up to the Kennedy Center, Reaves pulled away and I established myself as the pace setter of the remainder of the pack. I had no particular qualifications to take on this role, but I knew from my workouts that I fared much better in front. We held these positions through 5 miles (26:15) and around the Tidal Basin.
Near mile six I had a mental lapse and let two guys open up a lead on me. Haines Point had already started to put me to sleep, and we just crossed under the metro bridge. I quickly regrouped and focused on maintaining my pace. Though I wore a watch, I made a point of not looking at it (advice from a college teammate that still resonates today), and thankfully was unaware of the blantant mismeasurements of each mile in East Potomac Park. Noticing that my pace had fallen from consistent ~5:17s to 5:39 probably would have startled me or shaken my confidence. A subsequent 4:56 mile probably would have left me confused. But I was blissfully unaware and focused racing the competition just steps in front of me.
At mile 8 I could finally see the Washington Monument through a canopy of cherry blossoms... a deceptively distant finish. Diego caught up to me and hung on my shoulder. I knew he needed me as much as I needed him, and worked with him to press harder towards the finish line. We quickly caught up with one of the guys who had passed me miles earlier, and opened a gap on him so he wouldn't hang around. The clock at mile 9 read 47:52 and I convinced myself that I had a chance to break 53 minutes (clearly my confidence in the mile markers hadn't been tested, though I tore through the 1200m mark with a supposed ~50 second quarter mile...).
I rounded the Jefferson Memorial and the pack ahead of me - inclding Reaves - was tantilizingly close, but just too far to catch up to. I pressed on with every bit of energy I had left, and my body was consumed with pain. I was giving this race everything I had. When I surged up the hill by the Holocaust Museum Diego fell behind, but I knew he would be back. As I crested the hill I could finally see the finish line and the official race clocks. 52:59... 53:00... Crap. I hesitated for a moment realizing that I wouldn't break through that barrier, but refocused one last time to run the best time possible. Just steps from the finish line I felt a hand on my back pushing me forward. God? Jesus? 
No... it was just my bearded, Mediterranean teammate Diego. We crossed the line together as my watch ticked to 53:12. A 33 second PR!
By then Wilson, Smits, Klim, and Reaves had also finished, and I turned around to see Sam, Dylan, Murray, Bain, and DaveO storm across the line under 55 minutes. This was the best race the Georgetown Running Company Team had ever had! The two men's teams swept the top two places in the team competition! Nearly everyone ran a personal best time, and all our guys ran under 60 minutes - including a valiant effort (and PR) by the injured Mr. Askey. Kudos, also, to the GRC women's team for winning the women's team race!
We spent the afternoon grilling in Dwyer's backyard, relishing in our accomplishments and the perfect spring weather. This was also a farewell to Diego as he was headed back to Europe the next day. Diego showed up to the store to run with us within hours of arriving on U.S. soil, and soon became an integral part of our team. His presence, perspective, and unbelievable speed will be sorely missed.
Splits:
Mile 1: 5:05 5:05
Mile 2: 5:17 10:23
Mile 3: 5:17 15:41
Mile 4: 5:16 20:57
Mile 5: 5:18 26:15
Mile 6: 5:25 31:40
Mile 7: 5:39 37:20
Mile 8: 4:56 42:17
Mile 9: 5:35 47:52
Mile 10 5:20 53:12
Many thanks to my parents and John for coming to support me today, and to Robert Jarrin, GRC photographer extrordinaire, for the race pictures above. Also thanks in advance to Peter "Towpath" Silverman for his action-packed short film from the race!
55 degrees, sunny
Cherry Blossoms in DC represent a new beginning. They represent DC at its finest. And they bloom at the ideal time of year to run a race. Since the day I started this blog, I have been preparing for this day. This race. Every workout in some way was meant to prepare me to run at my goal pace. Every long run was meant to prepare me for the endurance I would need to run ten miles at my best.I woke early on race day for a Coach Groves "shake out" run and psyched myself up with a medley of the Blue Band's greatest hits. I felt good. Unusually good, especially for 5:30am. After a quick trip down to the Washington Monument (thanks John!), I found the elite tent and set up shop. I was the lone GRC runner in the tent that early, and I've never felt so out of place. Nobody said anything, though, and I went about preparing for a warm up. Soon I met several of the guys and we jogged to the Lincoln Memorial and back. As we lined up at the start, I again found myself alone with a herd of Kenyans. Thankfully the volunteers allowed the rest of the field to move up to the line and I was joined by my GRC teammates.
After the horn, I sprinted to position before the first turn, and found myself in a pack with Reaves, Klim, and Smits. We watched as the Kenyans and Ethiopians pulled away at a blistering pace, and settled into our race plan. Still, we cruised past the first mile in 5:05. Crap. I knew I had gone out way too fast, but I didn't feel like I was running beyond my ability. Still, I adjusted and crossed the Potomac with Reaves as Klim and Smits opened up a lead on us. I found myself in a pack with three other runners whom I would battle the rest of the race. We doubled back across the Potomac and hit the 2 mile mark in 10:23. Tactically better, but still a little fast. As we raced up to the Kennedy Center, Reaves pulled away and I established myself as the pace setter of the remainder of the pack. I had no particular qualifications to take on this role, but I knew from my workouts that I fared much better in front. We held these positions through 5 miles (26:15) and around the Tidal Basin.Near mile six I had a mental lapse and let two guys open up a lead on me. Haines Point had already started to put me to sleep, and we just crossed under the metro bridge. I quickly regrouped and focused on maintaining my pace. Though I wore a watch, I made a point of not looking at it (advice from a college teammate that still resonates today), and thankfully was unaware of the blantant mismeasurements of each mile in East Potomac Park. Noticing that my pace had fallen from consistent ~5:17s to 5:39 probably would have startled me or shaken my confidence. A subsequent 4:56 mile probably would have left me confused. But I was blissfully unaware and focused racing the competition just steps in front of me.
At mile 8 I could finally see the Washington Monument through a canopy of cherry blossoms... a deceptively distant finish. Diego caught up to me and hung on my shoulder. I knew he needed me as much as I needed him, and worked with him to press harder towards the finish line. We quickly caught up with one of the guys who had passed me miles earlier, and opened a gap on him so he wouldn't hang around. The clock at mile 9 read 47:52 and I convinced myself that I had a chance to break 53 minutes (clearly my confidence in the mile markers hadn't been tested, though I tore through the 1200m mark with a supposed ~50 second quarter mile...).
I rounded the Jefferson Memorial and the pack ahead of me - inclding Reaves - was tantilizingly close, but just too far to catch up to. I pressed on with every bit of energy I had left, and my body was consumed with pain. I was giving this race everything I had. When I surged up the hill by the Holocaust Museum Diego fell behind, but I knew he would be back. As I crested the hill I could finally see the finish line and the official race clocks. 52:59... 53:00... Crap. I hesitated for a moment realizing that I wouldn't break through that barrier, but refocused one last time to run the best time possible. Just steps from the finish line I felt a hand on my back pushing me forward. God? Jesus? 
No... it was just my bearded, Mediterranean teammate Diego. We crossed the line together as my watch ticked to 53:12. A 33 second PR!By then Wilson, Smits, Klim, and Reaves had also finished, and I turned around to see Sam, Dylan, Murray, Bain, and DaveO storm across the line under 55 minutes. This was the best race the Georgetown Running Company Team had ever had! The two men's teams swept the top two places in the team competition! Nearly everyone ran a personal best time, and all our guys ran under 60 minutes - including a valiant effort (and PR) by the injured Mr. Askey. Kudos, also, to the GRC women's team for winning the women's team race!
We spent the afternoon grilling in Dwyer's backyard, relishing in our accomplishments and the perfect spring weather. This was also a farewell to Diego as he was headed back to Europe the next day. Diego showed up to the store to run with us within hours of arriving on U.S. soil, and soon became an integral part of our team. His presence, perspective, and unbelievable speed will be sorely missed.
Splits:
Mile 1: 5:05 5:05
Mile 2: 5:17 10:23
Mile 3: 5:17 15:41
Mile 4: 5:16 20:57
Mile 5: 5:18 26:15
Mile 6: 5:25 31:40
Mile 7: 5:39 37:20
Mile 8: 4:56 42:17
Mile 9: 5:35 47:52
Mile 10 5:20 53:12
Many thanks to my parents and John for coming to support me today, and to Robert Jarrin, GRC photographer extrordinaire, for the race pictures above. Also thanks in advance to Peter "Towpath" Silverman for his action-packed short film from the race!
4.04.2009
Saturday, April 4th
4.5 miles, easy
50 degrees, sunny and windy
Woke up early for an easy pre-race run and strides. Feeling healthy, rested, and excited!!
50 degrees, sunny and windy
Woke up early for an easy pre-race run and strides. Feeling healthy, rested, and excited!!
Friday, April 3rd
7.5 miles, moderate
68 degrees, sunny and windy
It's spring! I took the afternoon off from work and ran in RCP. In the middle of the run I added a light fartlek of 2 min on/2 min off.
When I came home from work I turned on the TV to the surreal and disturbing sight of "Breaking News from Binghamton, NY" on every news channel. A gunman stormed the American Civic Association on Front Street and murdered 13 people who were studying for a citizenship test, before taking his own life. It's easy to think events like this could never happen to you or in your neighborhood, but this tragedy clearly shows they can and do. The shootings occured across the street from the nursing home I visited my grandfather in the last ten years of his life, and police and news organzations referred those affected to go to my mother's office at Catholic Charities up the street. Binghamton, particularly its diverse immigrant community, will never be the same. Those affected are in my thoughts and prayers.
68 degrees, sunny and windy
It's spring! I took the afternoon off from work and ran in RCP. In the middle of the run I added a light fartlek of 2 min on/2 min off.
When I came home from work I turned on the TV to the surreal and disturbing sight of "Breaking News from Binghamton, NY" on every news channel. A gunman stormed the American Civic Association on Front Street and murdered 13 people who were studying for a citizenship test, before taking his own life. It's easy to think events like this could never happen to you or in your neighborhood, but this tragedy clearly shows they can and do. The shootings occured across the street from the nursing home I visited my grandfather in the last ten years of his life, and police and news organzations referred those affected to go to my mother's office at Catholic Charities up the street. Binghamton, particularly its diverse immigrant community, will never be the same. Those affected are in my thoughts and prayers.
4.02.2009
Thursday, March 2nd
8 miles, easyish
55 degrees, sunrise
Ran the Georgetown loop with PHughes before work so I could watch Penn State play in the NIT championship after work! My legs felt a little beat up this morning, but that doesn't surprise me after a workout and a visit to the gym. Hopefully I'll feel better each day until race day!
55 degrees, sunrise
Ran the Georgetown loop with PHughes before work so I could watch Penn State play in the NIT championship after work! My legs felt a little beat up this morning, but that doesn't surprise me after a workout and a visit to the gym. Hopefully I'll feel better each day until race day!
4.01.2009
Wednesday, April 1st
4 miles, easy + Gym
55 degrees, rainy
Ran easy after work and hit the gym for core work and easy lifting. Tapering is great!
55 degrees, rainy
Ran easy after work and hit the gym for core work and easy lifting. Tapering is great!
Tuesday, March 31st
9.5 miles, hard
55 degrees, dusk
Met Reaves, Klim, and Bain for a final workout on CCT before Cherry Blossom. Since we have started to taper, we "only" ran 2 miles at race pace, jogged a half mile, ran a mile at race pace, then did 6x30 second strides. More importantly, we kept the entire run to under ten miles. I felt pretty good even though the pace was a little quicker than I plan to run at Cherry Blossom. 5 days to go!
Spits: 10:19 (5:11; 5:08, slightly downhill); 5:14 (slightly uphill)
55 degrees, dusk
Met Reaves, Klim, and Bain for a final workout on CCT before Cherry Blossom. Since we have started to taper, we "only" ran 2 miles at race pace, jogged a half mile, ran a mile at race pace, then did 6x30 second strides. More importantly, we kept the entire run to under ten miles. I felt pretty good even though the pace was a little quicker than I plan to run at Cherry Blossom. 5 days to go!
Spits: 10:19 (5:11; 5:08, slightly downhill); 5:14 (slightly uphill)
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.
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