9.5 miles, easy
60 degrees, sunset
Met with Dan after work for a run around Hains Point. I felt surprisingly comfortable given the string of difficult runs lately. Dan has spring back from his first marathon nicely.
4.02.2010
Sunday, March 28th
13 miles, moderate
65 degrees, partly cloudy
Patrick and I drove out to Umstead State Park to meet Jake and Patrick's training partner Liam for a long run. We started easy, but I was overdressed and began to struggle in the "heat" by the turnaround. I shed a few layers and felt better, but the fatigue, heat, and hills made for a rough final few miles.
65 degrees, partly cloudy
Patrick and I drove out to Umstead State Park to meet Jake and Patrick's training partner Liam for a long run. We started easy, but I was overdressed and began to struggle in the "heat" by the turnaround. I shed a few layers and felt better, but the fatigue, heat, and hills made for a rough final few miles.
3.27.2010
Saturday, March 27th (85 mile/wk)
AM: 7 miles, hard
40 degrees, sunny
PM: 6 miles, easy
55 degrees, sunny
For the sake of getting a workout in this weekend, I joined Reaves for a local 5K in Durham. We were "sponsored" for the race by Patrick's friend from Duke, who helps run Corral, which seeks to pair rescued horses with at-risk girls to promote healing, transformational growth and ultimately, lasting life-change. This was definitely a noble cause.
On the warm up, I felt pretty sluggish, and I didn't bother going through the whole pre-race routine. When I toed the line, I wasn't all that ready to lay down my best. Reaves and the eventual winner took it out hard, and I was completely outclassed. I ran tempo for the rest of the race, and finished the rolling course in 16:35 for 3rd. It was a decent workout and I helped a good cause. I can't be too disappointed with that.
In the afternoon, Patrick and I ran around the Duke Forrest on an easy run, and again, I felt MUCH better on the second run of the day. I may be on to something here...
40 degrees, sunny
PM: 6 miles, easy
55 degrees, sunny
For the sake of getting a workout in this weekend, I joined Reaves for a local 5K in Durham. We were "sponsored" for the race by Patrick's friend from Duke, who helps run Corral, which seeks to pair rescued horses with at-risk girls to promote healing, transformational growth and ultimately, lasting life-change. This was definitely a noble cause.
On the warm up, I felt pretty sluggish, and I didn't bother going through the whole pre-race routine. When I toed the line, I wasn't all that ready to lay down my best. Reaves and the eventual winner took it out hard, and I was completely outclassed. I ran tempo for the rest of the race, and finished the rolling course in 16:35 for 3rd. It was a decent workout and I helped a good cause. I can't be too disappointed with that.
In the afternoon, Patrick and I ran around the Duke Forrest on an easy run, and again, I felt MUCH better on the second run of the day. I may be on to something here...
Friday, March 26th
10 miles, easy
45 degrees, wet and windy
I had intended to run the 5K at the Raleigh Relays at NC State this evening, but last night Reaves noticed that the race organizers screwed us and placed us in a morning heat. I suppose this was a blessing in disguise, though, since my running this week has been bearish and I knew I didn't have a 15:30 5K in my legs.
Instead, I still rode down to NC with Jake and Valerie, and watched Jake run to a new PR. Reaves and I ran around the campus and joined Jake on his warm-up and cool down.
45 degrees, wet and windy
I had intended to run the 5K at the Raleigh Relays at NC State this evening, but last night Reaves noticed that the race organizers screwed us and placed us in a morning heat. I suppose this was a blessing in disguise, though, since my running this week has been bearish and I knew I didn't have a 15:30 5K in my legs.
Instead, I still rode down to NC with Jake and Valerie, and watched Jake run to a new PR. Reaves and I ran around the campus and joined Jake on his warm-up and cool down.
Thursday, March 25th
AM: 8 miles, easy
40 degrees, sunrise
PM: 6 miles, easy
65 degrees, dark, drizzle
I met with Dylan in the morning on my way to work and ran down the Mall and back. This was another rough run... just trying to get to the taper next week.
After work I joined Joanne to watch Syracuse play in the Sweet Sixteen. Despondent with their loss, I went on another run in the rain. Thankfully I felt much better than this morning.
40 degrees, sunrise
PM: 6 miles, easy
65 degrees, dark, drizzle
I met with Dylan in the morning on my way to work and ran down the Mall and back. This was another rough run... just trying to get to the taper next week.
After work I joined Joanne to watch Syracuse play in the Sweet Sixteen. Despondent with their loss, I went on another run in the rain. Thankfully I felt much better than this morning.
3.24.2010
Wednesday, March 24th
10.5 miles, easy
60 degrees, sunset
Met with Dylan again after work for an easy run. We both felt pretty whipped and slogged through 10 miles on a new route: Key Bridge-Towpath-AG Park-Mass. Ave-Calvert-RCP-Towpath-Key Bridge. I can't wait for the taper...
60 degrees, sunset
Met with Dylan again after work for an easy run. We both felt pretty whipped and slogged through 10 miles on a new route: Key Bridge-Towpath-AG Park-Mass. Ave-Calvert-RCP-Towpath-Key Bridge. I can't wait for the taper...
Tuesday, March 23rd
7.5 miles, hard
50 degrees, rain
Maybe it was the high mileage I've run lately. Maybe it was the cookie I ate on the way from work to the track. Whatever. I met Dylan, Marren, and Ban for a workout at AU tonight an came away disappointed. I felt tight during the workout, and gradually more neauseous as the miles accumulated. Eventually I threw in the towel and went home. Thankfully, at least, I'm in a position to be disappointed with this workout, and have great teammates to help me through a tough workout.
Splits:
1600m: 4:55
1600m: 5:03
800m: 2:25
800m: 2:21
50 degrees, rain
Maybe it was the high mileage I've run lately. Maybe it was the cookie I ate on the way from work to the track. Whatever. I met Dylan, Marren, and Ban for a workout at AU tonight an came away disappointed. I felt tight during the workout, and gradually more neauseous as the miles accumulated. Eventually I threw in the towel and went home. Thankfully, at least, I'm in a position to be disappointed with this workout, and have great teammates to help me through a tough workout.
Splits:
1600m: 4:55
1600m: 5:03
800m: 2:25
800m: 2:21
Monday, March 22nd
12 miles, easy-moderate
55 degrees, sunset/dark
Met with Dylan for a longish run around Hains Point and back along the Key Bridge. Ran into Chuck along the way. I felt good for the first few miles, but the fatigue of a long week caught up with me.
55 degrees, sunset/dark
Met with Dylan for a longish run around Hains Point and back along the Key Bridge. Ran into Chuck along the way. I felt good for the first few miles, but the fatigue of a long week caught up with me.
3.21.2010
Sunday, March 21st
17.5 miles, easy
65-70 degrees, sunny
The first day of spring was ideal for a long run, and I joined Klim, Dickson, and Jim for my longest run of 2010 and felt great doing it. Joined Klim for an "ice bath" in the Potomac. Old Angler's/Great Falls was PACKED with people enjoying the weather.
65-70 degrees, sunny
The first day of spring was ideal for a long run, and I joined Klim, Dickson, and Jim for my longest run of 2010 and felt great doing it. Joined Klim for an "ice bath" in the Potomac. Old Angler's/Great Falls was PACKED with people enjoying the weather.
3.20.2010
Saturday, March 20th (80 miles/wk)
12 miles, moderate
55 degrees, sunny
The National Marathon was run this morning, and I met P. Huge to watch the race go by our places, and bike down to the mile 15 mark to run with Dan. We helped Dan through miles 15-23 running 6:30-7:00 pace, then split off to run to the finish. Afterwards we added on to do a lap of the Capitol and made fun of the Tea Party protesters gathered to rally against the health care bill. There must have been a million of them. Or 800... Depends upon whom you ask.
55 degrees, sunny
The National Marathon was run this morning, and I met P. Huge to watch the race go by our places, and bike down to the mile 15 mark to run with Dan. We helped Dan through miles 15-23 running 6:30-7:00 pace, then split off to run to the finish. Afterwards we added on to do a lap of the Capitol and made fun of the Tea Party protesters gathered to rally against the health care bill. There must have been a million of them. Or 800... Depends upon whom you ask.
Friday, March 19th
AM: 8 miles, easy
45 degrees, sunrise
PM: 6 miles, easy
65 degrees, sunset
Another beautiful day in DC. In the morning I met with Dylan for a few laps around a very muddy TR Island, and followed up with a light gym workout.
After work, I stopped at the Lincoln Memorial to get another run in before the sun set. Surprisingly, I felt better in the second run of the day than the first, but the high mileage this week is definitely beginning to take a toll.
45 degrees, sunrise
PM: 6 miles, easy
65 degrees, sunset
Another beautiful day in DC. In the morning I met with Dylan for a few laps around a very muddy TR Island, and followed up with a light gym workout.
After work, I stopped at the Lincoln Memorial to get another run in before the sun set. Surprisingly, I felt better in the second run of the day than the first, but the high mileage this week is definitely beginning to take a toll.
Thursday, March 18th
12 miles, easy
65 degrees, sunset
Met with Dylan and ran towards The Mall to meet Dickson. We ran together around Capitol Hill and back, where Dylan and I split off and added on along the canal. It was a GORGEOUS evening in DC.
65 degrees, sunset
Met with Dylan and ran towards The Mall to meet Dickson. We ran together around Capitol Hill and back, where Dylan and I split off and added on along the canal. It was a GORGEOUS evening in DC.
Wednesday, March 17th - St. Patrick's Day
8 miles, easy
45 degrees, sunrise
About feeling OK last night... not so much this morning. I slogged through 8 miles around Gtown and The Mall, and back up 14th St. But it was great to get the run out of the way early, and celebrate Ireland's national holiday with the GRC crew at Union Jack's.
45 degrees, sunrise
About feeling OK last night... not so much this morning. I slogged through 8 miles around Gtown and The Mall, and back up 14th St. But it was great to get the run out of the way early, and celebrate Ireland's national holiday with the GRC crew at Union Jack's.
Tuesday, March 16th
10 miles, hard
60 degrees, sunset
Met with Dirk and Wiggy for a track workout at BCC. We all ran 1600, 3200, 1600 pretty agressively. I felt surprisingly strong after successive race and long-run days.
Splits: 4:59; 10:19; 4:56
60 degrees, sunset
Met with Dirk and Wiggy for a track workout at BCC. We all ran 1600, 3200, 1600 pretty agressively. I felt surprisingly strong after successive race and long-run days.
Splits: 4:59; 10:19; 4:56
3.15.2010
Monday, March 15th - The Ides of March
14 miles, easy
50 degrees, wet
I hadn't planned to do a long run today, but somehow my run with Dan turned into one. I felt pretty good, thankfully.
50 degrees, wet
I hadn't planned to do a long run today, but somehow my run with Dan turned into one. I felt pretty good, thankfully.
Sunday, March 14th - Shamrock 5K
10 miles, hard
50 degrees, wet
Finally racing season is here! For my first act, I decided last year I wanted to run the Shamrock 5K in Baltimore. Similar to the parade race I help my dad with in Binghamton, this race leads the St. Patrick's Parade, and raises money to host the parade. That's where the similarities end.
The course is known for being a fast, downhill point-to-point. I decided I had nothing to lose, and went out hard with the leaders for the first half mile down Charles St. Klim and two others put a big gap on me over the next half mile, but I wasn't really holding back. I allegedly clocked 4:42 through the first mile, but there is debate about the accuracy of that particular mile-marker. In the second mile I felt like I was running in no-mans-land with a huge gap to the lead pack, and I couldn't hear anyone behind me. I didn't feel as if I slowed down at all, but my second mile split was 5:15 (refer to the inaccurate first mile marker). At the turnaround I could see Ben Ingram (Falls Road) and Pat O'HUGE just steps behind, so I knew I would need a strong final mile to hold them off. Once I rounded the harbor onto Pratt Street I knew I needed to kick, but the difference between my kick pace and my race pace was pretty insignificant; I had been going (relatively) all-out.
I made the last turn and crossed the finish line in 15:32, a new road-5K PR and my fastest 5K in three years.
We ran a long cool down along the harbor and I checked out my construction project, then took advantage of the post-race party at Power Plant Live, and went out in Fed Hill with Jake and Ella. Great start to the spring racing season!
RACE RESULTS:
1 David Berdan M 28 Parkville MD 14:29 4:40
2 Jake Klim M 29 North Bethesda MD 14:48 4:46
3 Izzy Mehmedovic M 25 Columbia MD 15:06 4:52
4 Patrick Murphy M 25 Washington DC 15:32 5:00
5 Benjamin Ingram M 32 Baltimore MD 15:41 5:04
6 Patrick Hughes M 23 Washington DC 15:52 5:07
50 degrees, wet
Finally racing season is here! For my first act, I decided last year I wanted to run the Shamrock 5K in Baltimore. Similar to the parade race I help my dad with in Binghamton, this race leads the St. Patrick's Parade, and raises money to host the parade. That's where the similarities end.
The course is known for being a fast, downhill point-to-point. I decided I had nothing to lose, and went out hard with the leaders for the first half mile down Charles St. Klim and two others put a big gap on me over the next half mile, but I wasn't really holding back. I allegedly clocked 4:42 through the first mile, but there is debate about the accuracy of that particular mile-marker. In the second mile I felt like I was running in no-mans-land with a huge gap to the lead pack, and I couldn't hear anyone behind me. I didn't feel as if I slowed down at all, but my second mile split was 5:15 (refer to the inaccurate first mile marker). At the turnaround I could see Ben Ingram (Falls Road) and Pat O'HUGE just steps behind, so I knew I would need a strong final mile to hold them off. Once I rounded the harbor onto Pratt Street I knew I needed to kick, but the difference between my kick pace and my race pace was pretty insignificant; I had been going (relatively) all-out.
I made the last turn and crossed the finish line in 15:32, a new road-5K PR and my fastest 5K in three years.
We ran a long cool down along the harbor and I checked out my construction project, then took advantage of the post-race party at Power Plant Live, and went out in Fed Hill with Jake and Ella. Great start to the spring racing season!
RACE RESULTS:
1 David Berdan M 28 Parkville MD 14:29 4:40
2 Jake Klim M 29 North Bethesda MD 14:48 4:46
3 Izzy Mehmedovic M 25 Columbia MD 15:06 4:52
4 Patrick Murphy M 25 Washington DC 15:32 5:00
5 Benjamin Ingram M 32 Baltimore MD 15:41 5:04
6 Patrick Hughes M 23 Washington DC 15:52 5:07
3.13.2010
Saturday, March 13th (72 mi/week)
10.5 miles, easy
55 degrees, rainy
Ran with several guys from the Georgetown store around the Mall, and added on along the CCT and canal. Definitely training through tomorrow's 5K.
55 degrees, rainy
Ran with several guys from the Georgetown store around the Mall, and added on along the CCT and canal. Definitely training through tomorrow's 5K.
Friday, March 12th
11.5 miles, easy
50 degrees, rainy
Parked at FDR on my way to work and ran up to meet Dan, then over to Georgetown to meet Dylan, then out-and-back along the canal.
50 degrees, rainy
Parked at FDR on my way to work and ran up to meet Dan, then over to Georgetown to meet Dylan, then out-and-back along the canal.
Thursday, March 11th
8 miles, easy
60 degrees, dark
Met with Dylan after work and ran two laps of TR island while discussing grotesque injuries.
60 degrees, dark
Met with Dylan after work and ran two laps of TR island while discussing grotesque injuries.
Wednesday, March 10th
9.5 miles, hard
60 degrees, dark
Met with the largest GRC group ever for a mid-week workout (!) and put together a very encouraging effort. I arrived late so I warmed up quickly while the other guys started their workouts. 2000m (6:21 - 5:10/mi pace); 1600m (5:05); 1200m (3:45 - 5:00/mi pace); 800m (2:26); 800m (2:19); plus three 200s.
60 degrees, dark
Met with the largest GRC group ever for a mid-week workout (!) and put together a very encouraging effort. I arrived late so I warmed up quickly while the other guys started their workouts. 2000m (6:21 - 5:10/mi pace); 1600m (5:05); 1200m (3:45 - 5:00/mi pace); 800m (2:26); 800m (2:19); plus three 200s.
Tuesday, March 9th
12.5 miles, easy
50 degrees, dark
Ran on my own after work up Wisconsin to Bethesda, and back down Connecticut. Listened to a great episode of This American Life to pass the time.
50 degrees, dark
Ran on my own after work up Wisconsin to Bethesda, and back down Connecticut. Listened to a great episode of This American Life to pass the time.
Monday, March 8th
12 miles, easy
45 degrees, sunny
Met with Dan before work and enjoyed the first sunlit morning run of the year. We took advantage of the daylight and ran through RCP and AG Parks.
45 degrees, sunny
Met with Dan before work and enjoyed the first sunlit morning run of the year. We took advantage of the daylight and ran through RCP and AG Parks.
3.07.2010
Sunday, March 7th
9 miles, hard
58 degrees, sunset
With the sun quickly setting and DC over an hour away, I decided to stop and do my run at Patapsco State Park outside Baltimore. The trail from the road to the paved trail was very muddy, but once I was on the paved trail I was able to hammer out a good 4 mile tempo run.
58 degrees, sunset
With the sun quickly setting and DC over an hour away, I decided to stop and do my run at Patapsco State Park outside Baltimore. The trail from the road to the paved trail was very muddy, but once I was on the paved trail I was able to hammer out a good 4 mile tempo run.
Saturday, March 6th
9 miles, easy
40 degrees, sunny
Met with Pat Matolka in Otsinengo Park for the usual 9 mile out-and-back. Then over to the 43rd annual St. Patrick's Parade in Binghamton. It's a great day for the Irish.
40 degrees, sunny
Met with Pat Matolka in Otsinengo Park for the usual 9 mile out-and-back. Then over to the 43rd annual St. Patrick's Parade in Binghamton. It's a great day for the Irish.
Friday, March 5th
6 miles, easy
45 degrees, sunrise
Met with HUGE for a morning run - the first one in over a month. I forgot how much is sucks to get up and run in the morning, but I was glad to get it out of the way. I still felt tired/sore from the run less than 12 hours earlier.
45 degrees, sunrise
Met with HUGE for a morning run - the first one in over a month. I forgot how much is sucks to get up and run in the morning, but I was glad to get it out of the way. I still felt tired/sore from the run less than 12 hours earlier.
3.04.2010
Thursday, March 4th
9.8 miles, easy
40 degrees, dark
Met with O'Huge and ran the Capitol Hill Loop. Good run, but I felt a little fatigued from the workout yesterday. I'm also ahead of pace on mileage for the week, so I should back off a touch the next few days.
40 degrees, dark
Met with O'Huge and ran the Capitol Hill Loop. Good run, but I felt a little fatigued from the workout yesterday. I'm also ahead of pace on mileage for the week, so I should back off a touch the next few days.
Wednesday, March 3rd
11.5 miles, hard
40 degrees, dark
Met with a large group of GRCers at the AU track for a workout. I ran mile repeats with Dylan and Mike as Wiggy was running a 5 mile tempo. Our first three miles were controlled and steady - 5:23 for every one. I ran the last mile alone and closed in 4:59. This was a very encouraging workout. Headed over to 4Ps for dinner and drinks after, and rocked at bar trivia.
40 degrees, dark
Met with a large group of GRCers at the AU track for a workout. I ran mile repeats with Dylan and Mike as Wiggy was running a 5 mile tempo. Our first three miles were controlled and steady - 5:23 for every one. I ran the last mile alone and closed in 4:59. This was a very encouraging workout. Headed over to 4Ps for dinner and drinks after, and rocked at bar trivia.
Tuesday, March 2nd
9 miles, easy-moderate
40 degrees, dark
Met with Dan Z for another run around Hains Point and the Mall. We started easy and picked it up gradually as we went.
40 degrees, dark
Met with Dan Z for another run around Hains Point and the Mall. We started easy and picked it up gradually as we went.
3.01.2010
Monday, March 1st
10 miles, easy
40 degrees, dark
Met with O'HUGE after work and ran up Connecticut Ave to Military Rd., and back down Wisconsin Ave. Definitely going into Olympics Withdrawal. Thank God March is here and Syracuse is ranked No. 1!
40 degrees, dark
Met with O'HUGE after work and ran up Connecticut Ave to Military Rd., and back down Wisconsin Ave. Definitely going into Olympics Withdrawal. Thank God March is here and Syracuse is ranked No. 1!
Sunday, February 28th
15 miles, moderate
40 degrees, sunny
Met with Dylan and JARRIN at The Line, and ran into Towpath on the usual Winter Zoo Loop. JARRIN and I picked it up on the out-and-back to E-W Highway and even though I doubt I wasn't going as swiftly as two weeks ago, my breathing was much more under control this time. Progress.
Headed over to JARRIN'S to watch an epic USA-Canada gold-medal hockey game that went into overtime. Great to see JARRIN'S new diggs too.
40 degrees, sunny
Met with Dylan and JARRIN at The Line, and ran into Towpath on the usual Winter Zoo Loop. JARRIN and I picked it up on the out-and-back to E-W Highway and even though I doubt I wasn't going as swiftly as two weeks ago, my breathing was much more under control this time. Progress.
Headed over to JARRIN'S to watch an epic USA-Canada gold-medal hockey game that went into overtime. Great to see JARRIN'S new diggs too.
Saturday, February 27th (60 miles/week)
10 miles, hard
40 degrees, sunny and windy
Met with Charlie, Mike, Max, and Klim at the Chevy Chase store, and ran an out-and-back along Western Ave and Massachusetts Ave. On the way back, Charlie, Mike and I ran a workout uphill and into the wind: 10 min/6 min/3 min. I felt relatively strong, but I'm eager to get onto a track to gauge my fitness next week.
40 degrees, sunny and windy
Met with Charlie, Mike, Max, and Klim at the Chevy Chase store, and ran an out-and-back along Western Ave and Massachusetts Ave. On the way back, Charlie, Mike and I ran a workout uphill and into the wind: 10 min/6 min/3 min. I felt relatively strong, but I'm eager to get onto a track to gauge my fitness next week.
2.27.2010
Friday, February 26th
6 miles, easy
35 degrees, dark and windy
Met with Dylan for an easy run around Arlington after work.
35 degrees, dark and windy
Met with Dylan for an easy run around Arlington after work.
Thursday, February 25th
11 miles, easy
35 degrees, dark and WINDY
I planned to make up for the lost workout yesterday, but rediculously strong winds eliminated Hains Point as a workout route. Dan and I tried to use the CCT trail instead, but the winds and snow brought down tree limbs every few feet. We decided we wouldn't force the workout, and just put in some miles. Perhaps I'll get that workout in Saturday...
35 degrees, dark and WINDY
I planned to make up for the lost workout yesterday, but rediculously strong winds eliminated Hains Point as a workout route. Dan and I tried to use the CCT trail instead, but the winds and snow brought down tree limbs every few feet. We decided we wouldn't force the workout, and just put in some miles. Perhaps I'll get that workout in Saturday...
Wednesday, February 24th
0 miles.
Got stuck at work and missed the workout. As frustrating as that is, this is a "down" week, and I have a planned day off tomorrow.
Got stuck at work and missed the workout. As frustrating as that is, this is a "down" week, and I have a planned day off tomorrow.
2.23.2010
Tuesday, February 23rd
9 miles, easy
35 degrees, dark
Ran with Dylan from Roslyn to Capitol Hill and back, and ran into Matias again. A restraining order may be necessary if this keeps up...
35 degrees, dark
Ran with Dylan from Roslyn to Capitol Hill and back, and ran into Matias again. A restraining order may be necessary if this keeps up...
Monday, February 22nd
9 miles, easy
35 degrees, dark and rainy
Met with P.Huge for a run after work, and did the usual Georgetown-Mall loop. We ran into Matias and he joined us all the way back up 14th St. Great to see a familiar face! It's becoming common to run into GRCers down around the Lincoln Memorial...
35 degrees, dark and rainy
Met with P.Huge for a run after work, and did the usual Georgetown-Mall loop. We ran into Matias and he joined us all the way back up 14th St. Great to see a familiar face! It's becoming common to run into GRCers down around the Lincoln Memorial...
Sunday, February 21st
15 miles, easy-moderate
35 degrees, sunny
Ran with the group out on the roads around Riley's Lock. I'm back on an "off" week, so I turned back early with Ban.
35 degrees, sunny
Ran with the group out on the roads around Riley's Lock. I'm back on an "off" week, so I turned back early with Ban.
Saturday, February 20th (74 mi/wk)
12 miles, easy-moderate
40 degrees, sunny
Met with a large group at the store. Most of the trails are still covered in snow, so we ran on the sidwalks down the Mall and back, and added on Hains Point.
Afterwards I tried a curling lesson with Jake, Dylan, and Karl. Sochi, here we come! Plus Dusen announced he and Emily will be having a baby! Congrats!
40 degrees, sunny
Met with a large group at the store. Most of the trails are still covered in snow, so we ran on the sidwalks down the Mall and back, and added on Hains Point.
Afterwards I tried a curling lesson with Jake, Dylan, and Karl. Sochi, here we come! Plus Dusen announced he and Emily will be having a baby! Congrats!
2.22.2010
Friday, March 5th
6 miles, easy
40 degrees, sunrise
Ran with O'Huge in the morning - my first AM run since the blizzard(s). Not fun.
40 degrees, sunrise
Ran with O'Huge in the morning - my first AM run since the blizzard(s). Not fun.
2.20.2010
Friday, February 19th
10 miles, easy
40 degrees, dark
Ran after work on a longer version of the Nebraska loop.... ran all the way up Connecticut to Military Rd/Western Ave, and back down Wisconsin.
40 degrees, dark
Ran after work on a longer version of the Nebraska loop.... ran all the way up Connecticut to Military Rd/Western Ave, and back down Wisconsin.
Thursday, February 18th
6 miles, easy
72 degrees
Ran on the treadmill at the gym after work and before I raced to the Verizon Center for the Syracuse-Georgetown game. It was pretty rushed, but thankfully I scheduled it as a light day anyway.
Orange won in a nail-biter after being up by more than 20. Can't wait for March!
72 degrees
Ran on the treadmill at the gym after work and before I raced to the Verizon Center for the Syracuse-Georgetown game. It was pretty rushed, but thankfully I scheduled it as a light day anyway.
Orange won in a nail-biter after being up by more than 20. Can't wait for March!
Wednesday, February 17th
8 miles, easy
30 degrees, sunrise
Met with Dylan for a run before work. Our routes were limited, so we ran across Key Bridge and up Wisconsin for an out-and-back. My body felt pretty beat up, probably because I'm staying up late watching the Olympics and I ran 11 last night.
30 degrees, sunrise
Met with Dylan for a run before work. Our routes were limited, so we ran across Key Bridge and up Wisconsin for an out-and-back. My body felt pretty beat up, probably because I'm staying up late watching the Olympics and I ran 11 last night.
Tuesday, February 16th
11 miles, easy
35 degrees, dark
Ran into Klim and JARRIN while I was waiting to meet Dan Z, so we all ran together around Hains Point. Dan and I continued up to Mass Ave and ran up to the bridge across RCP before we turned around. New route by necessity... there's still snow EVERYWHERE.
35 degrees, dark
Ran into Klim and JARRIN while I was waiting to meet Dan Z, so we all ran together around Hains Point. Dan and I continued up to Mass Ave and ran up to the bridge across RCP before we turned around. New route by necessity... there's still snow EVERYWHERE.
2.15.2010
Monday, February 15th
11 miles, hard
30 degrees, cloudy
Met up with the group along Beach Drive and joined them for a workout of 60/60s. I completed two sets of 5 60/60s, but was definitely feeling maxed out towards the end. I'm sure running long plus an uptempo finish yesterday didn't help. I'll probably lower the intensity this week, but the mileage will hopefully be my highest in a year.
30 degrees, cloudy
Met up with the group along Beach Drive and joined them for a workout of 60/60s. I completed two sets of 5 60/60s, but was definitely feeling maxed out towards the end. I'm sure running long plus an uptempo finish yesterday didn't help. I'll probably lower the intensity this week, but the mileage will hopefully be my highest in a year.
Sunday, February 14th
16 miles, moderate
28 degrees, sunny
Met with a few GRC guys at the Line to run a modified Zoo Loop along Beach Drive. We ran a very controlled pace until we got back to the Line, where some of us decided to pick it up the last two miles out-and-back to E-W Hwy. This was the first "workout" I've done in nearly two weeks, but my legs felt great and my pace was smooth. My breathing, however, needs work. 8 more weeks to Cherry Blossom.
28 degrees, sunny
Met with a few GRC guys at the Line to run a modified Zoo Loop along Beach Drive. We ran a very controlled pace until we got back to the Line, where some of us decided to pick it up the last two miles out-and-back to E-W Hwy. This was the first "workout" I've done in nearly two weeks, but my legs felt great and my pace was smooth. My breathing, however, needs work. 8 more weeks to Cherry Blossom.
2.14.2010
Saturday, February 13th (64.5 mile/wk)
10 miles, easy
35 degrees, cloudy
Met with Jarrin for a run up and down Beach Drive. It looked like lots of stir-crazy runners have taken over Rock Creek Park.
Considering the epic (by DC standards) snowfall this week, I'm happy to have gotten within 10% of my goal mileage for the week. Not all is lost, but looking forward to getting a few workouts in.
35 degrees, cloudy
Met with Jarrin for a run up and down Beach Drive. It looked like lots of stir-crazy runners have taken over Rock Creek Park.
Considering the epic (by DC standards) snowfall this week, I'm happy to have gotten within 10% of my goal mileage for the week. Not all is lost, but looking forward to getting a few workouts in.
Friday, February 12th
8 miles, easy
28 degrees, sunny
The Olympics start today! I ran down to the Canadian Embassy before work to take a picture of the countdown clock to the Games, and added a lap of Capitol Hill. Can't wait to host the Opening Ceremonies party tonight!
28 degrees, sunny
The Olympics start today! I ran down to the Canadian Embassy before work to take a picture of the countdown clock to the Games, and added a lap of Capitol Hill. Can't wait to host the Opening Ceremonies party tonight!
Thursday, February 11th
9.5 miles, easy
30 degrees, sunny
Another snow day. I met with P. HUGE for a run in the morning down to Capitol Hill and the Mall. The main roads have finally been plowed down to the pavement, but sidewalks are still spotty at best.
30 degrees, sunny
Another snow day. I met with P. HUGE for a run in the morning down to Capitol Hill and the Mall. The main roads have finally been plowed down to the pavement, but sidewalks are still spotty at best.
2.10.2010
Wednesday, February 10th
8 miles, easy
21 degrees, BLIZZARD
I may have described Saturday's conditions as "Blizzard," but that was nothing compared to today. Visibility was limited to no more than half-a-block, and the wind was harsh and constant. I met with P.Huge at 10 once we both concluded this would be another snow day, and ventured over towards Gallaudet and H Street since we so rarely get to run around there (safely). I'm glad he made me do it, but that was a tough way to get the miles in today.
21 degrees, BLIZZARD
I may have described Saturday's conditions as "Blizzard," but that was nothing compared to today. Visibility was limited to no more than half-a-block, and the wind was harsh and constant. I met with P.Huge at 10 once we both concluded this would be another snow day, and ventured over towards Gallaudet and H Street since we so rarely get to run around there (safely). I'm glad he made me do it, but that was a tough way to get the miles in today.
2.09.2010
Tuesday, February 9th
10 miles, easyish
72 degrees
I gave in and did my run on a treadmill. It was easily the most boring run of the past few days, but also probably one of the most consistent and solid. I finished up with stretching and core work, and a long trek through the snow to the metro...
72 degrees
I gave in and did my run on a treadmill. It was easily the most boring run of the past few days, but also probably one of the most consistent and solid. I finished up with stretching and core work, and a long trek through the snow to the metro...
2.08.2010
Monday, February 8th
7 miles, easy
30 degrees, sunset
Tried to run outside, but didn't have much success. I ran down into Rock Creek Park, but many roads on the way there were only partially plowed, if at all. I tried running in the tracks up Ross Drive, but didn't get too far. The treadmill in the basement isn't working...
30 degrees, sunset
Tried to run outside, but didn't have much success. I ran down into Rock Creek Park, but many roads on the way there were only partially plowed, if at all. I tried running in the tracks up Ross Drive, but didn't get too far. The treadmill in the basement isn't working...
2.07.2010
Sunday, February 7th
12 miles, easy
20 degrees, sunny
Met again with Jake Marren to run north through RCP. We felt like the only people in the park, until we came across Max. We joined him for the remainder of the run up to Silver Spring, and then ran back down the middle of 16th Street all the way to Columbia Heights. This might be the last day we have free reign to run in the streets... looks like I'll be hitting the treadmill this week.
20 degrees, sunny
Met again with Jake Marren to run north through RCP. We felt like the only people in the park, until we came across Max. We joined him for the remainder of the run up to Silver Spring, and then ran back down the middle of 16th Street all the way to Columbia Heights. This might be the last day we have free reign to run in the streets... looks like I'll be hitting the treadmill this week.
Saturday, February 6th
12 miles, easy
20 degrees, BLIZZARD
Met with Jake Marren to take advantage of the opportunity to run down the middle of DC's empty boulevards. I ran through Columbia Heights/Adams Morgan past lines of cars buried under over a foot of snow on the way to meet him.
I met Jake, and we ran down Connecticut Ave through Dupont Circle to the White House,
then down the middle of Pennsylvania Ave towards the Capitol Building. We stopped along the way at the Canadian Embassy to acknowledge that the 2010 Winter Olympics are only 6 days away!!
After we ran around Capitol Hill, we ran down the Mall via Independence Ave and Constitution Ave...
... and up Rock Creek Parkway.
By the time we finished, people were awake and had taken over the streets. It was cool seeing the city so quiet, and seeing neighbors talking to and helping each other... we'll see how long this lasts.
20 degrees, BLIZZARD
Met with Jake Marren to take advantage of the opportunity to run down the middle of DC's empty boulevards. I ran through Columbia Heights/Adams Morgan past lines of cars buried under over a foot of snow on the way to meet him.
I met Jake, and we ran down Connecticut Ave through Dupont Circle to the White House,
then down the middle of Pennsylvania Ave towards the Capitol Building. We stopped along the way at the Canadian Embassy to acknowledge that the 2010 Winter Olympics are only 6 days away!!
... and up Rock Creek Parkway.
By the time we finished, people were awake and had taken over the streets. It was cool seeing the city so quiet, and seeing neighbors talking to and helping each other... we'll see how long this lasts.
Friday, February 5th
9 miles, easy
35 degrees, sunrise
Met with HUGE for a run around Georgetown/National Mall before the SNOPOCALYPSE arrived. This was a good call since I ended up working later than planned, and the snow quickly accumulated in the afternoon.
35 degrees, sunrise
Met with HUGE for a run around Georgetown/National Mall before the SNOPOCALYPSE arrived. This was a good call since I ended up working later than planned, and the snow quickly accumulated in the afternoon.
Thursday, February 4th
0 miles
Planned day off. Plus I had to be in Frederick, MD at 6am today... ugh.
Planned day off. Plus I had to be in Frederick, MD at 6am today... ugh.
2.04.2010
Wednesday, February 3rd
10 miles, easy
30 degrees, dark
Planned to run a workout in the AM with Dan Z, but a late Lost season premier and snow overnight changed the plans. We met after work on Ohio Drive but did not plan to workout. While waiting, I saw Jake Marren roll by on his mid-week long run, so we joined him for the finish of his run up to Cleaveland Park.
30 degrees, dark
Planned to run a workout in the AM with Dan Z, but a late Lost season premier and snow overnight changed the plans. We met after work on Ohio Drive but did not plan to workout. While waiting, I saw Jake Marren roll by on his mid-week long run, so we joined him for the finish of his run up to Cleaveland Park.
Tuesday, February 2nd
Groundhog Day
8 miles, easy
30 degrees, sunrise
Ran down around Caitol Hill with HUGE and saw a spectacular sunrise over the Capitol Building. The footting was a little shaky on the mall and my legs felt a little weak. I did some leg excersizes when we finished.
8 miles, easy
30 degrees, sunrise
Ran down around Caitol Hill with HUGE and saw a spectacular sunrise over the Capitol Building. The footting was a little shaky on the mall and my legs felt a little weak. I did some leg excersizes when we finished.
2.01.2010
Monday, February 1st
8.5 miles, easy
35 degrees, dark
Met with Dylan for a few miles after work. Ran around Arlington and learned there is a Front Page, Hard Times, AND a Rock Bottom over there!
35 degrees, dark
Met with Dylan for a few miles after work. Ran around Arlington and learned there is a Front Page, Hard Times, AND a Rock Bottom over there!
Sunday, January 31st
15 miles, easy
25 degrees, sunny
Met with GRC guys at The Line for a run down/up Beach Drive. Very cold run.
25 degrees, sunny
Met with GRC guys at The Line for a run down/up Beach Drive. Very cold run.
1.30.2010
Saturday, January 30th
10 miles, easy
30 degrees, SNOW
Ran the AG-Connecticut loop from the Georgetown store. There was little more than a dusting of snow when we started, but by the time we finished there was over an inch!
30 degrees, SNOW
Ran the AG-Connecticut loop from the Georgetown store. There was little more than a dusting of snow when we started, but by the time we finished there was over an inch!
Friday, January 29th
0 miles
Planned day off... good timing too. It never broke the freezing point today.
Planned day off... good timing too. It never broke the freezing point today.
1.28.2010
Thursday, January 28th
5 miles, easy
35 degrees, sunrise
Met with Jake III for a short easy morning run. Don't think I could have gone much further after last night's workout.
35 degrees, sunrise
Met with Jake III for a short easy morning run. Don't think I could have gone much further after last night's workout.
Wednesday, January 27th
9 miles, hard
35 degrees, dark
Ran a 6x3/1 fartlek on Hains Point with Dan Z. Good hard effort. Legs definitely felt tired on the cool down.
35 degrees, dark
Ran a 6x3/1 fartlek on Hains Point with Dan Z. Good hard effort. Legs definitely felt tired on the cool down.
1.26.2010
Tuesday, January 26th
7 miles, easy
35 degrees, sunrise
Ran in RCP with Jake III. It was nice to have sunlight finally.
35 degrees, sunrise
Ran in RCP with Jake III. It was nice to have sunlight finally.
1.25.2010
Monday, January 25th
9 miles, easy
55 degrees, dark
Ran around Hains Point with Dan Z. and gradually picked it up throughout the run, finishing in ~6:45/mi pace. I meant to run 7-8 miles, but ended up running 9. Felt good though.
55 degrees, dark
Ran around Hains Point with Dan Z. and gradually picked it up throughout the run, finishing in ~6:45/mi pace. I meant to run 7-8 miles, but ended up running 9. Felt good though.
1.24.2010
Sunday, January 24th
12.5 miles, moderate
38 degrees, cloudy, wet
Ran two laps of Greenbelt Park with the GRC crew. I definitely felt the workout from yesterday, and had some difficulty getting my pulse under control in the first half of the run. Otherwise it was a good run. Brunch at Plato's afterward.
38 degrees, cloudy, wet
Ran two laps of Greenbelt Park with the GRC crew. I definitely felt the workout from yesterday, and had some difficulty getting my pulse under control in the first half of the run. Otherwise it was a good run. Brunch at Plato's afterward.
1.23.2010
Saturday, January 23rd (66.5 mi/wk)
11 miles, hard
45 degrees, sunset
Ran the RCP-AG loop before the sun set and threw in a 6x120/60 fartlek. My legs felt relatively fresh and strong, and I was able to put in a decent effort. It won't be too long before I hit the track again...
45 degrees, sunset
Ran the RCP-AG loop before the sun set and threw in a 6x120/60 fartlek. My legs felt relatively fresh and strong, and I was able to put in a decent effort. It won't be too long before I hit the track again...
Friday, January 22nd
3 miles, easy
45 degrees, sunny
Ran a few easy miles in Wilmington before Jake and Diane's wedding.
45 degrees, sunny
Ran a few easy miles in Wilmington before Jake and Diane's wedding.
1.21.2010
Thursday, January 21st
8 miles, easy
32 degrees, sunrise
Met with Dylan for a morning run around the Mall. Felt a little sore from running ~11 miles less than 12 hours before.
32 degrees, sunrise
Met with Dylan for a morning run around the Mall. Felt a little sore from running ~11 miles less than 12 hours before.
Wednesday, January 20th
10.8 miles, easy
38 degrees, dark
Met with Dan Z for my first midweek "long" run. Eventually these runs will be around 14 miles, but this was a good start. Ran around FDR Memorial, up to meet Dan at Watergate, then a lap of the Mall to Capitol Hill, and around the Tidal Basin. The legs felt good again too.
38 degrees, dark
Met with Dan Z for my first midweek "long" run. Eventually these runs will be around 14 miles, but this was a good start. Ran around FDR Memorial, up to meet Dan at Watergate, then a lap of the Mall to Capitol Hill, and around the Tidal Basin. The legs felt good again too.
1.19.2010
Tuesday, January 19th
9.8 miles, easy
50 degrees, dark
Met with HUGE after work for a lap of the Mall from Columbia Heights. The legs felt much better tonight, and a few miles on a softer surface surely helped.
50 degrees, dark
Met with HUGE after work for a lap of the Mall from Columbia Heights. The legs felt much better tonight, and a few miles on a softer surface surely helped.
Monday, January 18th
9 miles, easy
50 degrees, dark
Ran on my own after work up Connecticut to Nebraska, then down Wisconsin. The legs felt shredded from the long run yesterday. Core work and stretching at home afterwards.
50 degrees, dark
Ran on my own after work up Connecticut to Nebraska, then down Wisconsin. The legs felt shredded from the long run yesterday. Core work and stretching at home afterwards.
1.18.2010
Sunday, January 16th
15 miles, moderate
40 degrees, wet
Ran with a big group at Dueling Ferries in a cold rain. This was as miserable as winter running gets... but finished with an excellent post-run meal at Chicken Out.
40 degrees, wet
Ran with a big group at Dueling Ferries in a cold rain. This was as miserable as winter running gets... but finished with an excellent post-run meal at Chicken Out.
1.17.2010
Saturday, January 15th
8 miles, hard
35 degrees, sunny
Met with Dirk and Andy for a 4 Miler on the Sligo Trail. This was my first rust-buster workout in over a month, and it felt like it. By the first mile-mark, I was quickly reminded how much lactic acid burns. My goal was to finish within 23 minutes, and I crossed the finish line in 22:31 for fourth behind Dirk, Wade, and Andy. I'm pretty pleased with the effort, but have a long way to go.
35 degrees, sunny
Met with Dirk and Andy for a 4 Miler on the Sligo Trail. This was my first rust-buster workout in over a month, and it felt like it. By the first mile-mark, I was quickly reminded how much lactic acid burns. My goal was to finish within 23 minutes, and I crossed the finish line in 22:31 for fourth behind Dirk, Wade, and Andy. I'm pretty pleased with the effort, but have a long way to go.
1.16.2010
1.14.2010
Thursday, January 14th
9 miles, easy
35 degrees, sunrise
Met with HUGE for a morning run around NW DC... Up Connecticut, over Nebraska, and back down Wisconsin.
35 degrees, sunrise
Met with HUGE for a morning run around NW DC... Up Connecticut, over Nebraska, and back down Wisconsin.
1.13.2010
Wednesday, January 13th
6 miles, easy
40 degrees, sunny
Ran a few miles on my lunch break. It felt surreal to run in daylight, and relative warmth.
40 degrees, sunny
Ran a few miles on my lunch break. It felt surreal to run in daylight, and relative warmth.
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.
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