Wednesday, September 1st

12 miles, hard
90 degrees, humid

I joined the guys for the workout in Bethesda, this time for one of Wiggy's patented workouts. We ran 6 miles back and forth along the CCT, with every other mile easy/hard.

Splits:

6:05 / 5:22

6:15 / 5:20

6:34 / 5:21

Monday, August 30th

0 miles. Funeral.

Sunday, August 29th

11 miles, hard
65 degrees, sunny

Back in Binghamton for my Grandma Murphy's funeral. She was a wonderful and kind woman, and lived an incredible 99 years. Miss you Grandma!

On the drive home yesterday my dad reminded me that it was Chris Thater weekend in Binghamton, so I called Grace of the TCRC and signed up for the 5K on the spot. I knew I wouldn't run the race seriously, especially since I had run 19 miles Saturday morning. The race was as competitive as ever, with Fred Joslyn running 15:0X and still only finishing 3rd in his age group. It was great to see running friends from home though, and a surprise to run into fellow PSUXC alumnus Dennis Pollow.

I ran surprisingly fast given my long run the day before, long warm up, and lack of racing shoes. I finished in 16:34 (5:09; 5:22; ~5:25).

RESULTS

Saturday, August 28th

19 miles, easy
80 degrees, sunny

I met with Wiggy, Ernst, and Dusen for a long run from the store. We ran about 15 miles easy, then I added on to get to 19. I knew what I was getting myself into, but I ran down to the Mall to see the crazies. As luck would have it, I got to see BOTH Sarah Palin AND Glenn Beck speak, and a surprisingly calm and respectful crowd.

Friday, August 27th

10 miles, easy
65-70 degrees, sunrise

Ran easy around the Mall, Key Bridge, Mt Vernon Trail, and Tidal Basin with Dickson. Legs felt pretty shredded from Wednesday's workout.

There is a noticeable presence of Tea Party folks in town for Beckapalooza...

Thursday, August 26th

5.5 miles, easy
80 degrees, sunset

Ran on my own just to get some miles in. Nice easy day.

Wednesday, August 25th

12 miles, hard
85 degrees, sunset

I ran the BCC workout under control, and finished with a solid, even effort along side Mike C. This was a great strength/endurance workout: 2 miles, 4x800m, 2 miles with 400m rest between intervals.

2 miles: 11:17 (5:18.5/mile)
800s: 2:33; 2:31; 2:29; 2:25
2 miles: 10:59 (5:29.5/mile)

Tuesday, August 24th

9 miles, easy
85 degrees, sunset

Ran on my own down RCP, AG Park, The Canal, and back up RCP. Along the way I caught up to a couple of decent runners (one of whom I found out just graduated from Gtown XC/Track), but didn't get to talk to them long enough to recruit them. Another time...

Monday, August 23rd

12 miles, easy
80 degrees, sunset

Met with Dickson for a semi-long run around Hains Point and The Mall. A good easy run and I felt surprisingly good after 30 miles in two days... I think I may be onto something.

Sunday, August 22nd

18 miles, easy
85 degrees, humid

What a shock coming back to DC... the heat and humidity weren't extreme, but were enough to make the third lap of Greenbelt Park pretty difficult. Ran with Jarrin and Alabama Paul.

Saturday, August 21st

0 miles. Flew back to DC.

Friday, August 20th

9 miles, easy
50 degrees, sunny

I woke up to a chilly morning, and began my run towards the same park as yesterday. This time, however, I decided to run along the mountain biking trails. I had no idea how awesome mountain bike trails were for running, but this had to be one of my most fun solo runs in a while. And, running on trails called "Gee I Like Your Pants" and "Jelly Roll Gum Drop" is fun by definition.

Thursday, August 19th

9 miles, easy-moderate
55 degrees, clouds and sun

On our first full day in Whistler I ran the trails around Lost Lake. It took me a little while to get going, but I felt great after about 5-6 miles and ran a semi-progression on one last loop around the lake. Listening to John Denver helped too.

Wednesday, August 18th

18 miles, easy
65 degrees, cloudy and breezy

I had been planning this long run for a while, and I'm glad I felt good enough to finish it. The weather really cooperated too.


I ran from the hotel towards Stanley Park and around the sea wall all the way to English Bay and False Creek. I crossed over the Granville Street Bridge and ran along the south side of False Creek by the Olympic Village and Science World. On the north side of False Creek I realized that I was going to get back to the hotel well before 18 miles, so I took advantage of one of Vancouver's ultra-clean parks to run barefoot for ten minutes. I finished along False Creek, up Denman Street, and back to the hotel.

Tuesday, August 17th

6 miles, easy
80 degrees, sunny

Finally in Vancouver, but after walking around Seattle yesterday and Gastown last night my legs were cooked. I left the hotel and ran down along Coal Harbor and by the 2010 Olympic Cauldron, then around the near-side of Stanley Park.

Monday, August 16th

10.5 miles, hard
75 degrees, sunny

Left Jake and Justin's for a workout along Lake Washington Boulevard via the Arboretum. I took advantage of the long uninterrupted stretches along this route to run a 5-4-3-2-1 workout. I'm sure I could have gone faster, but I was happy with the effort I put in.

Sunday, August 15th

10 miles, easy
75 degrees, sunny and breezy

The morning after Caitlyn's wedding, I woke early and began my run around Port Townsend. I didn't really know where I was going, but I stumbled upon a great route with beautiful views and lots of history.

An abandoned row boat near the lighthouse at Ft. Worden.

I ran near the shoreline around the corner of the peninsula, where Puget Sound meets the Straights of Juan de Fuca. Logically, this is a prime location for two things: lighthouses and military installations. First I ran down from the cliffs to the shoreline and towards the lighthouse in Fort Worden State Park. While beautiful and interesting, it was nothing compared to the artillery posts I found while running the trails of the park on Artillery Hill. This fort was built around the turn of the century to protect Puget Sound and the cities and naval stations around it. I finished my run with some barefoot running around the parade grounds.

The parade grounds of Ft. Worden made for some great barefoot running.

Saturday, August 14th

10 miles, easy
70 degrees, sunny

I woke up early on my first morning in Seattle and drove to Seward Park on Lake Washington. While small, this park has great road and trail running, and beautiful views of Seattle and Mount Rainier (as I'm learning, EVERYWHERE has great views of Mount Rainier). The weather was far-and-away the most comfortable I've run in for months.

View of Mount Rainier on my run through Seward Park.

Friday, August 13th

11 miles, easy
75 degrees, cloudy and humid

Met with Dickson in the morning and ran over the Memorial and 14th Street Bridges and around the Mall. Hitting the road to Richmond today, then flying to Seattle tonight!

Thursday, August 12th

8 miles, easy
80 degrees, THUNDERSTORM

This may as well have been Friday the 13th... I got caught in a huge thunderstorm on my run through RCP. At first it was pretty epic running hard through the park while listening to Lady Gaga with thunder and lightning in the sky, wind bending the trees, and rain falling as intensely as I've ever run in. In all honesty I am lucky I didn't get hurt; my iPhone, not as much. Lesson learned: even a ziplock back can't protect valuable electronics in a downpour.

That said, at least my morning went better than this guy's...

July 2nd - August 11th

Catching up...

So training this summer hasn't gone so well. I find myself lacking motivation to put in the mileage I planned for, and the quality of my runs has suffered as well. Perhaps it has to do with the 51 days of above-90 degree heat we've had in DC this summer, an all-time record.

A few of the highlights have been:

Longest Run: 19 miles, easy on July 31st
Best Workout: 2 mile repeats (10:55; 10:58; 10:54) on July 28th
Highest Mileage Week: 74.5 miles in the last week of July.

OK... so I had one really good week. Here's hoping this next week is just as good.

Thursday, July 1st

9 miles, moderate
80 degrees, sunset

I met with HUGE after work and ran through RCP to Walter Reed and back down 16th Street. We maintained a pretty tough pace, and pressed up the hill out of the park. Good quality run.

Wednesday, June 30th

13 miles, moderate/hard
68 degrees, sunny

Today I took advantage of a day 0ff from work and the cooler temperatures to make up for my long run workout debacle on Saturday. I ran through RCP up the western ridge to The Line and back with a pick-up on the Ross Drive hill and two ten-minute tempos near the end of the run. It wasn't a terribly long or hard run, but it was definitely one of the best quality runs I've had in a while.

Once I got home I hopped in the car and drove to Binghamton for my dad's surprise retirement party. It was a great party and nice to see how many people truly respected him. Great to see the family too.

Tuesday, June 29th

10 miles, easy
70 degrees, sunny

It was a GORGEOUS morning in DC. The heat and humidity was finally tempered and the effect on my running was palpable. I met with HUGE for a morning run through RCP-Dumbarton Oaks-AG-Canal.

Monday, June 28th

9 miles, easy
85 degrees, sunny

I had planned to run with Dan in the morning, but got a late start and missed him. I ran on my own from The Watergate down to the 14th St Bridge, back up on the Mt. Vernon Trail, did a lap of TR Island, and back via the Key Bridge. It was a good run, but it got very hot... I can't take this much longer.

Sunday, July 27th

0 miles

After watching the USA fall to Ghana in the World Cup on Saturday afternoon, I went home and went to bed.; I felt exhausted and sick. No running on Sunday... just recovery.

Saturday, July 26th

11 miles, moderate
80 degrees, sunny

This was supposed to be the first big workout for Chicago... but was probably one of the low points of my training this year. On paper I did all the right things to prepare for the run: I hydrated, went to bed early, and helped persuade the guy to start at 8. What I wasn't prepared for was the mild-food poisioning from my under-cooked burger the night before.

We met at Edward's Ferry planning to run Duel(ing) Ferries with a pickup towards the end of the run. I knew I wasn't up for the full 20 miles, but I planned to run about 16 with four hard miles near the end. By the time we were running through Kansas at mile 6 we were already running pretty hard, and my stomach was churning. I stopped eventually and shuffled back to Edward's Ferry with Dwyer. I hoped to just run 14 miles without the workout, but as the group began the second lap I was quickly dropped behind. I made it a mile out on the trail, and walked back. Between the heat, my stomach, and my weak knee, this was an awful run.

Friday, June 25th

8 miles, easy

Don't really remember this one...

Thursday, June 24th

7 miles, easy
85 degrees, sunny

Woke up late again but still ran before it got too hot. This run was even worse than yesterday's... hard to breathe, hard to keep cool, and way too much effort to run as fast as I was going. I hate summer training...

Wednesday, June 23rd

7 miles, easy
80 degrees, sunny

I woke up late this morning, but ran anyway to avoid the oppressive 95+ degree heat later today. I ran through RCP, and felt sluggish and a twinge of pain in my left knee (again.)

After work I hit the air-conditioned gym and did leg stability exercises.

Tuesday, June 22nd

8 miles, easy
90 degrees, sunset and T-storms

I met with HUGE after work for a run, but he had to drop out early because of a cramp. I continued on the Georgetown Loop and found myself caught in a strong thunderstorm that instantly cooled off the muggy conditions. Eventful run.

Monday, June 21st

0 miles - day off

Sunday, June 20th - Father's Day 8K

8 miles, easy
80 degrees, sunrise

I met with the two Jakes for a morning run from The Line. I only made it 8 miles... the jump in mileage last week has caught up with me.

In the afternoon, GRC hosted the Father's Day 8K and it went very successfully! We had over 200 entries and no complaints. In fact, we had lots of compliments, and the GRC Team really pulled together to pull off a nearly-flawless event. Here's Towpath's video of the race:

Saturday, June 19th

14 miles, easy
85 degrees, sunny, humid

Holy BONK! Perhaps I got ahead of myself the past 24 hours... Last week I only ran 45 miles. This week I foolishly found myself running two long runs back-to-back.

I met with Klim, Marren, Ban, and Ian at the Chevy Chase store planning to run no more than 10 miles. We set off down the CCT where we quickly crossed paths with my old teammate Chris Pruitt. I ran with Pruitt back to the Key Bridge, and realized that I was 7 miles away from the store and my car... I still felt OK, so I soldiered on with the guys up RCP. By the time we got to Calvert Rd, I was crashing hard. I took advantage of Marren's nearby apartment and called the run at 12 miles, exhausted and overheated. Jake and Ella provided water, a Powerbar, a shirt, and a few bucks to take the metro back to Friendship Heights. What a morning...

Friday, June 18th

15 miles, easy
85 degrees, sunset

Even though it was in the 80s, it was pretty comfortable for this run. HUGE met me for the RCP-Dumbarton Oaks-AG-CCT run, and we added on The Mall and Capitol Hill for 15 miles total. Ambitious, but easy on a gorgeous night. HUGE and his roomate Dan came over afterwards for beers on the roof... great night in DC.

Thursday, June 17th

8 miles, easy
75 degrees, sunrise

Met with Ben for a morning run around RCP. Nice to have a new face to run with.

Wednesday, June 16th

10 miles, hard
75 degrees, sunrise

Ran a workout with HUGE in RCP at the start of the day. I ran 8 x 2min/2min, and felt nearly tapped out by the end. Lots of work between now and Chicago...

Tuesday, June 15th

9 miles, easy
75 degrees, sunrise

I met with Dan Z in the morning for a run around TR Island. It was B-R-U-T-A-L to wake up so early, but worth it in the end since we avoided the heat of the day.

Monday, June 14th

0 miles. Oh well.

Sunday, June 13th

12.5 miles, easy
85-90 degrees, humid

I met with Klim, Karl, Wiggy, Marren, Bain, and Scott for a run around Greenbelt Park. We met earlier than usual at 8, but the air was already hot and muggy. We slogged through the run, and I was thankful how easy it was to drop out early after two laps. We followed up with brunch at Platos.

Saturday, May 22nd

6 miles, easy
70 degrees, sunny and humid

I met with the guys for a run at the store, but kept it short so I could go to the gym and do leg strength work.

Thursday, May 20th

5 miles, easy
65 degrees, sunrise

I met with Dickson in the morning for an easy run around the Mall and Tidal Basin. I felt REALLY sore from the PT yesterday.

Wednesday, May 19th

10 miles, easy
70 degrees, sunset

I met with Dylan and Reaves for a run after work around the Mall. The knee felt better, particularly since I saw a PT today and began to learn more exercises to strengthen and stabilize the muscles around my knee.

Saturday, May 15th - Journey to the End of the Night

10.5 miles, moderate
70 degrees, sunset/dark

Dylan and I teamed up for the third edition of Survive DC: Journey to the End of the Night. This event has grown immensely since Reaves and I won it two years ago, and now over 1,100 participants showed up.

I had been nervous about my ability to run this race given my knee pain, but the run yesterday made me much more confident. I was in it to win it.

Dylan and I began the race conservatively, departing Dupont Circle in the opposite direction of the first checkpoint. We weren't alone this year... hundreds of blue arm bands were already ahead of us. We snaked around to Pennsylvania Ave, trying to maintain a comfortable pace... most of these people were excited and wouldn't be able to keep up the pace for long. That is, until we recieved a tweet that a competitor had already left the SECOND checkpoint! Now it was doubletime.

Dylan and I jetted to the first checkpoint at the Bolt Bus Stop, and then through a busy Chinatown on our way to GW Law. Eventually, we got past the masses of runners.

Departing the second checkpoint, we encountered the first serious threat from the chasers. Dylan and I split up and outsprinted the orange armbands, but at least one chaser was on a bike! That seemed against the spirit of the game, but I didn't have time to debate. I sprinted up the slightly uphill NJ Ave as the bike closed in on me, but made a sudden turn and jumped over a median. The chaser was apparently focused only on me and not the median, because I heard a big crash behind me as I darted away. Still, Dylan and I were chased for another block before we figured out the cycling chasers couldn't actually tag us out.

On to checkpoint three, which was the finish the first year of the race. We ran through a sketchy part of DC, but arrived at the third checkpoint without any serious threats. When we asked about our status (thinking about that tweet 15 minutes earlier), we were shocked to find out that we were in the lead! Alright... time to catch our breath. The hosts had set up an Alice In Wonderland Tea Party theme, with water and snacks, and a game of croquet with a lawn flamingo and a furry vibrator. Entertaining stuff.

When we walked back out to the street, the cyclist had caught up to us, and another orange arm band was waiting across the street. We waited for them to be distracted and sprinted into the neighborhoods to the fourth checkpoint. We arrived at the next stop before the hosts were even ready, but they improvised and tested us. They were, after all, DC Improv. Again, the chasers had caught up to us, and again we duped them and got a head start on the way to the next stop.

The fifth checkpoint was actually in Mt. Pleasant, my old hood. I knew these streets and hoped to use it to our advantage. When Dylan and I arrived, something seemed off. We found a Waldo-dressed man and passed his challenge, but he didn't have the stamp or stamp pad. Somebody else in the square did, and we had to find them. As more and more chasers assembled around the square, and as tweets went out alerting chasers to assemble between us and the finish, it became obvious the organizers were stalling us.

Still, we got away while the chasers weren't looking (how didn't they figure out our MO by now?) and ran a round-about route to Adams Morgan. We planned to attack the finish from behind, hoping the chasers would all be in the most direct route. Unfortunately just yards from the finish Dylan and I were ambushed and caught. We replayed the final moments of the game over and over, but there was little we could have done differently.

We were exhausted and disheartened, but we definitely had a fun and adventurous night. I'm glad I got to share a memory with Dylan before he heads off to grad school.

Friday, May 14th

5 miles, easy
75 degrees, sunny

After going to the gym twice since Tuesday and doing light leg exercises, I decided to see how the knee felt. Was it actually a problem with the knees? Or was it really just a matter of my unstable quads/IT bands putting stress on my knees? Thankfully, it turned out to be the former. I was able to run 5 miles slowly and without (much) pain. I'm headed in the right direction.

Friday night we had a black-tie-optional going-away party for Dylan, who is about to move west in pursuit of higher education. Jarrin was gracious enough to host, and it was great to get together with a large group of GRC people outside of a run.

Tuesday, May 11th - Injured?

3 miles, easy
65 degrees, cloudy

I met with Dylan after work to attempt my first run since Broad Street, and had a rough transition back. The very first step of the run, I felt the pain in my knee(s) that plagued me after my first marathon. Still, I pressed on hoping that a softer surface and warming up would loosen up my knees. No luck. After a single lap of TR Island, I was forced to walk back to Dylan's.

My instincts told me a few things, thanks to my previous experience with this pain:

• Don't force the run. Just stop and you won't do any (more) damage.
• Get new shoes. Looking back, I think I honestly ran over 700 miles on the last pair. Rediculous.
• Get back to the gym and work on my leg strength. I had let it go while tapering, and riding my bike to/from work in the past 24 hours actually seemed to exacerbate the problem.

Thankfully this is happening now, while I can afford time off. And, hey, I did PR in the marathon coming off that last knee injury...

Sunday, May 2nd - Broad Street Ten Miler

12 miles, hard
80 degrees, sunny and humid

This race just wasn't meant to be. I already felt somewhat burned out in the days leading up to it, but the weather gods made sure I wouldn't have a performance to be proud of. This year's Broad Street Ten Miler was one of the hottest - if not THE hottest - race in three decades. And I don't run well in the heat (see: Summer 2009).

I told myself to go out conservatively, but the majority of the change in elevation on the course occurs in the first 2 miles. I clocked two sub-5:20 miles before the heat got to me, and I quickly fell behind. By the 5 mile mark I was running a minute slower than at Cherry Blossom, and I felt a lot worse. Fire hydrants on every other block were open for the runners to cool off through, and I poured water over my head at every water stop, the cool water rapidly warming up as it trickled down the back of my neck. I had just clocked a 6:23 mile. Shoot me. I just wanted to get to the finish and end this miserable race; I just wanted to get to the finish and end this underwhelming season.

Then, with about two miles to go, after I had been surpassed by the 3rd place female and several males wearing gym shorts, I had a Philly moment. I heard that cliche Rocky theme song and found a second wind. Really, it wasn't a second wind as much as it was a new determination to not let my season end like this. I worked too hard and ran too many miles for this. I even ran through a blizzard every day for a week (mmmm.... blizzzardddd...)! I closed out the race with a 5:4x and a 5:30 mile, overtaking the female runner and the gym short all-stars. 57:38.

On a positive note, the weekend was a blast. I rode up to Philly with Wiggy, Klim, and Dickson, and stayed at Wiggy's home. His mother cooked us a fantastic Italian dinner the night before the race, and her hospitality was truly appreciated. Plus I got to see my old teammates DOC, Moceri, Cavanaugh, and Fuller (who all ran much better than I did), and even Mr and Mrs Askey. When we got back to DC, we kidnapped Klim and brought him to a surprise picnic with the GRC team and friends, and closed out the weekend on a definite high note. Now, for some much deserved time off.

Monday, April 19th

0 miles. Recovery.

Sunday, April 18th - Penn Relays 20K

17 miles, hard
65 degrees, sunny

I ran my 5th Penn Relays 20K this morning, the 4th under Coach Groves. In celebration of Groves' 80th birthday and 65th Penn Relays, a team of PSUXC Alumni gathered in Philadelphia to run at his favorite event. It was great toeing the line again with Artie, Munro, and others with a shot of earning yet another wheel for the G-Unit.

I had worried about the short recovery time between Cherry Blossom and this race, and it wasn't unfounded. I was not at my best going into this race, but I had done all the right things this week to regroup. I knew that the only way to contend in this race is to go out hard and try to hold on. Unfortunately, this was the most competitive of my 5 races here, and I wasn't alone. By 5K, I was just trying to hang on to Artie and the eventual winner, with the second place runner quickly catching up. I fully admit that I allowed a mental lapse to allow me to drop off the pace. Could I have hung on and contended for the watch? Almost definitely no. But I could have tried harder.

Instead, I began to let Artie's already small frame shrink over the horizon, and was subsequently passed by my new Philly "rival," Brian Lang. I didn't even try to keep up. I ran a decent effort, but certainly not my best, for 7th in 1:08:44. It was only a minute off my collegiate best, which offered some solace.

Artie had a fantastic day and finished 3rd overall in just 66 minutes, and Dave Moore followed me in 70 minutes, which helped us eeke out a team win over Bucknell. Another year, another contested team title. Thankfully, I was able to redeem myself for allowing another team to win the wheel in Groves' last year as coach.

I cooled down extra long with friend-of-GRC Luke Holman and Brian Lang, and ran barefoot for the first time in a while on the Franklin Field infield. After cleaning up, I stopped by Pat's for the requisite steak sandwich "wit-out" and headed back to DC.

Saturday, April 17th

5 miles, easy
60 degrees, sunny

My first lesson from Cherry Blossom was that my pre-race run is too long. So this morning I did my own thing and ran up Beach Drive and back along the horse trails on an easy run. I FINALLY felt good again, and just in time. I'm driving up to Philly to meet the PSU alums and Coach Groves for the Penn Relays 20K!

Friday, April 16th

0 miles.

I needed another day off this week.

Thursday, April 15th

7 miles, easy
45 degrees, sunrise

I met with Dan Z on my way to work and we ran an out-and-back along the canal. Another rough morning.

Wednesday, April 14th

7 miles, easy
45 degrees, sunrise

I met with HUGE for a morning run, and it was R-O-U-G-H. I have had trouble waking up in the mornings ever since the race, and I still felt sore from the race and last night's run. We cut the usual morning RCP loop short at the stables.

Tuesday, April 13th

10 miles, easy
50 degrees, dark and wet

I ran with Dickson after work from his place, down Hains Point, and back along the Mall. By mile 7 I really started to feel the race in my legs, and I haven't felt that fatigued at the end of the run in a while. Heard a great story about Dickson's marathon adventure in Africa, though.

Monday, April 12th

0 miles. Regroup.

Sunday, April 11th - Cherry Blossom Ten Miler

14 miles, hard
60 degrees, sunny

Today was the big day. I've been training for over 100 days for this race, and I thought I did all the right things to prepare. I went out aggressively, but at mile 2.5 I started to fall off the pace, and by mile 4 my legs felt heavy. At mile 5 I did the math wrong after seeing a 26:20 split, and thought I was on my way to a poor performance. Miles 6 and 7 were less than stellar after I had psyched myself out, until I realized I still had a shot at a good time. But still, my legs were heavy and wouldn't turn over as quickly as my heart rate and breathing would allow. I faded to a finish in 54:06. It was a respectable finish, but nowhere near the time I hoped to run. Oh well. There are still two more races to redeem myself.

Towpath produced another fantastic race video:

Saturday, April 10th

6 miles, easy
65 degrees, sunny

Ran the normal pre-race loop with the GRC. I've started to think this loop is a little longer than I want to run the day before a race...

Friday, April 9th

4 miles, easy
68 degrees, sunny

Ran a few miles around Alexandria after work. I forgot socks, and started to cut up my toes, so I called it early. That's probably a good thing, though. Two more days!

Thursday, April 8th

0 miles

First day off in a while. Felt odd.

Wednesday, April 7th

10 miles, hard
65 degrees, sunset

It was time for another tempo run on the CCT in preparation for Cherry Blossom! I love this workout. This year, Klim, Dirk, Jimmy, Mike, and I ran 2.5 miles hard down the trail to simulate the first 2.5 miles of the race this weekend. Klim, Dirk and I took it out in 5:04, 5:03, and finished in 12:32. SOLID. I probably ran at the threshold of my ability, and it was slightly downhill, so this workout is probably a notch faster than I will be running on Sunday.

Tuesday, April 6th

12 miles, easy
85 degrees, sunset

I met with Dan after work, and we ran down to the Tidal Basin to meet Dickson. From there we ran across the 14th St Bridge, up the Mt. Vernon Trail, and back across Memorial Bridge and down the Mall. I decided to make the run a little longer so I can take a day off later this week, so Dan and I ran around Capitol Hill before heading back to Foggy Bottom. Nice night for a run in DC.

Monday, April 5th

11 miles, easy
80 degrees, sunset

Ran with Dylan after work up AG park and back down RCP. Bumped into Chuck and ran with him through AG park.

Sunday, April 4th

9.5 miles, easy
80 degrees, sunny

I met with Patrick Muray to ride up to the Line and run along the trails from there. Great day for a run, and nice to catch up with Patrick.

Saurday, April 3rd

14 miles, easy
75 degrees, sunny

A large group met at the store for the run today, but most were doing a workout. I opted out and ran long to get one more day of rest between the long run and the big race. Dickson, Nubbins, and Emily's sister joined for the run up the towpath, back on CCT, and a lap around TR Island.

Friday, April 2nd

3.5 miles, easy
70 degrees, sunset

Ran in RCP from Pierce Mill to Military Rd and back... nice easy and short run.

Thursday, April 1st

10 miles, hard
65 degrees, sunrise

It's Cherry Blossom season in DC, and the photogs were out in force early this morning for the peak bloom. I parked at the Watergate boathouse and ran to the Tidal Basin to meet Dickson for a workout. We ran around the Jefferson Memorial to the field adjacent to the FDR Memorial, and ran a 6 x 3 min/1 min fartlek. I felt strong and greatly encouraged for the racing season ahead. April means race time!

Friday, April 2nd

3.5 miles, easy
70 degrees, sunset

Ran in RCP from Pierce Mill after work.

Wednesday, March 31st

9 miles, easy
55 degrees, sunrise

Met with Dan at his place, and ran over to Key Bridge to meet Dylan. Then we ran two laps of TR Island and back to Foggy Bottom.

Tuesday, March 30th

AM: 8.5 miles, easy
50 degrees, sunrise

PM: 4 miles, easy
60 degrees, sunset

I met with Dylan in the morning on the way to work for a run around RCP-Dumbarton Oaks-AG Park, and felt a little sore from running last night.

After work I ran again around the Alexandria waterfront and hit the gym for some core work and squats.

Monday, March 29th

9.5 miles, easy
60 degrees, sunset

Met with Dan after work for a run around Hains Point. I felt surprisingly comfortable given the string of difficult runs lately. Dan has spring back from his first marathon nicely.

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.

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...

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.

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.

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...

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

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.

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.

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.

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.

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.

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.

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

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.