5.5 miles, easy
30 degrees, cloudy
Met with Pat Matolka again for a run through the Glen, then a workout at the JC YMCA. We just beat the snow...
11.27.2010
Friday, November 26th
8 miles, easy
35 degrees, rainy
Met with Pat Matolka for a run through Otsinengo Park. Cold and wet morning.
35 degrees, rainy
Met with Pat Matolka for a run through Otsinengo Park. Cold and wet morning.
11.25.2010
Thursday, November 25th - THANKSGIVING
8 miles, hard
30 degrees, cloudy
Once again I began my Thanksgiving with the Turkey Trot in Cortland. This year I was joined by my friend Meg, and met PHuge in his hometown. While I was warming up, I scouted the competition and it appeared light, save for one guy that repeatedly eyed me up and another Huge said ran for Cornell. Last year Huge and I ran away with the race, but this year had the potential to be more competitive. All I cared about, though, was winning another turkey.
When the gun went off, I quickly set the pace for a pack of 4-5 runners. At the half mile marker my watch said 2:32, though I didn't feel as though I was running that hard. At the mile marker the pack had splintered and I only had one guy on my shoulder. We ran through the mile mark in 5:02, which seemed somewhat fast. I planned to establish a gap in the next mile so the finish wouldn't come down to a sprint, and after the turnaround I gradually separated myself from the second place runner by 10-15 yards. As I ran through the second mile marker, my watch said my mile split was 6:04. Clearly the course was mis-measured because I couldn't have possibly run even-effort for a one minute positive split. I twisted through the neighborhood and began to feel that I was redlining. At the final turn with a half-mile to go, I peeked over my shoulder to ensure that I had a comfortable lead. I pushed the pace to the finish without kicking (I'm not sure I would have been able), and crossed the finish in 16:28.
I'm not sure how I feel about my time, but I'm happy with the solid and steady effort. I'm thankful to be healthy enough to run this well, and I'm excited for how much improvement I can make in the next year. I'm also thankful for the turkey I'll be bringing back to DC and thankful in advance for John roasting it.
Results
11.24.2010
Wednesday, November 24th
9.5 miles, easy-moderate
45 degrees, sunny
I met with Jarrin, Bain, Chuck, and Murray for a morning run at The Line before driving home for Thanksgiving. It was great to run with some of these guys for the first time in weeks or months.
45 degrees, sunny
I met with Jarrin, Bain, Chuck, and Murray for a morning run at The Line before driving home for Thanksgiving. It was great to run with some of these guys for the first time in weeks or months.
Tuesday, November 23rd
6.5 miles, easy
45 degrees, sunny
I woke up late this morning and ran an abbreviated version of the regular loop in RCP. Legs felt tired.
45 degrees, sunny
I woke up late this morning and ran an abbreviated version of the regular loop in RCP. Legs felt tired.
Monday, November 22nd
9 miles, easy
45 degrees, sunny
Ran the Chandra loop in RCP on my own before work. Ingmar was found guilty today.
45 degrees, sunny
Ran the Chandra loop in RCP on my own before work. Ingmar was found guilty today.
11.21.2010
Sunday, November 21st
10 miles, easy-moderate
45 degrees, sunny
I met with several GRC guys this morning at Old Angler's Inn, just a few hours after seeing them in a surreal scene at Union Jack's last night. It was great to see the two Jakes back out there running again, and Dickson, Sam, Wiggy and I added on for a total of 10 miles. It was an ideal fall running weather today.
45 degrees, sunny
I met with several GRC guys this morning at Old Angler's Inn, just a few hours after seeing them in a surreal scene at Union Jack's last night. It was great to see the two Jakes back out there running again, and Dickson, Sam, Wiggy and I added on for a total of 10 miles. It was an ideal fall running weather today.
Saturday, November 20th
4.5 miles, easy
45 degrees, sunny
I snuck in a short run in the morning before going to the Penn State-Indiana game at Fed Ex Field. Wish I woke up earlier to run farther.
45 degrees, sunny
I snuck in a short run in the morning before going to the Penn State-Indiana game at Fed Ex Field. Wish I woke up earlier to run farther.
11.19.2010
Friday, November 19th
8 miles, hard
40 degrees, sunrise
I met with Dickson and Dave this morning for the first of many Friday workouts. I've been itching to run in my cross country spikes, and Dickson kindly obliged and did his tempo workout on the grass with me near the FDR Memorial. (I couldn't do this workout over the weekend with the Penn State game and Malory visiting.)
I didn't expect much after a tough workout on Wednesday, so I was just happy to get some uptempo miles and strides in wearing my spikes. We intended to run 2x10 minutes, but I struggled to keep up and cut off the second tempo at 5 minutes. We followed up with 8 strides, and it took until the last stride to finally open up. Readjusting from marathon training to 10k training is going to take a little while...
40 degrees, sunrise
I met with Dickson and Dave this morning for the first of many Friday workouts. I've been itching to run in my cross country spikes, and Dickson kindly obliged and did his tempo workout on the grass with me near the FDR Memorial. (I couldn't do this workout over the weekend with the Penn State game and Malory visiting.)
I didn't expect much after a tough workout on Wednesday, so I was just happy to get some uptempo miles and strides in wearing my spikes. We intended to run 2x10 minutes, but I struggled to keep up and cut off the second tempo at 5 minutes. We followed up with 8 strides, and it took until the last stride to finally open up. Readjusting from marathon training to 10k training is going to take a little while...
11.18.2010
Wednesday, November 17th
9 miles, hard
50 degrees, dark
We had probably the largest group at the workout ever tonight with a total of 16 guys. Most of us ran 6x1200m, and I ran in a group with Mike C, Koonce, Jordan, and guest Bryan. We started running 5:20/mile pace and cut down from there. We got a little ahead of ourselves on the third one, so we took a longer break before the second half of the workout. I felt great throughout the workout and was pleasantly surprised by my progress thus far post-Chicago.
Splits:
4:03 (5:24/mile pace); 3:55 (5:13); 3:50 (5:07)
3:55 (5:13); 3:50 (5:07); 3:45 (5:00)
50 degrees, dark
We had probably the largest group at the workout ever tonight with a total of 16 guys. Most of us ran 6x1200m, and I ran in a group with Mike C, Koonce, Jordan, and guest Bryan. We started running 5:20/mile pace and cut down from there. We got a little ahead of ourselves on the third one, so we took a longer break before the second half of the workout. I felt great throughout the workout and was pleasantly surprised by my progress thus far post-Chicago.
Splits:
4:03 (5:24/mile pace); 3:55 (5:13); 3:50 (5:07)
3:55 (5:13); 3:50 (5:07); 3:45 (5:00)
Tuesday, November 16th
6 miles, easy
60 degrees, cloudy
Ran during lunch at work. Out and back on the Mt Vernon Trail going south.
60 degrees, cloudy
Ran during lunch at work. Out and back on the Mt Vernon Trail going south.
Monday, November 15th
8 miles, easy
55 degrees, dark
I didn't wake up this morning to run with Ben, so I ran alone after work. Did the Georgetown-Mall-14th St Loop.
55 degrees, dark
I didn't wake up this morning to run with Ben, so I ran alone after work. Did the Georgetown-Mall-14th St Loop.
11.14.2010
Sunday, November 14th - MMRF 5K
7 miles, hard
40-50 degrees, sunny
Once again, I raced the Multiple Meyloma Research Foundation 5K in Alexandria. While the competitior in me would rather run the Veterans Day 10K with my teammates, I have a special place in my heart for this race. My sister Kelly has been fighting Multiple Meyloma since October 2009, and John currently researches MM at the National Cancer Institute. This year's race raised nearly $200K for MM research. It was especially nice to be able to race in front of my parents and John this year.
The race itself was almost beside the point. Last year I ran with another runner for 2.75 miles before kicking for the win. This year as I scanned the crowd at the start line, I knew there wouldn't be anyone to run with. After the gun went off and the teenagers ran their requisite 100m dash, I took a lead I would never come close to relinquishing. I attempted to run as steady as possible and maintain about a 90-95% effort level for this time trial. When I saw the split at the first mile marker as 5:13 I thought: "Either I'm in GREAT shape to feel this good and run that split, or that was a short mile." After the awkward turnaround I approached the second mile split and confirmed that the marks were off; my watch said I had just run a 6:10 mile while running the same effort as that 5:13. Whatever. I was interested to see what the final time would be. I maintained my effort and cruised in as the clock ticked 16:22. The next runner finished in 18:40.
I surprised myself with such a quick comeback from the Chicago Marathon, which was only 5 weeks ago. After the race, though, I spoke with a woman who looked like a serious masters runner, and her Garmin said the race was only 3.05 miles instead of 3.10. If that was true, my actual 5K time would equate to about 16:35-16:40, which still bests the 16:44 I ran here last year. And I wasn't coming off of a marathon back then either. Not bad at all.
40-50 degrees, sunny
Once again, I raced the Multiple Meyloma Research Foundation 5K in Alexandria. While the competitior in me would rather run the Veterans Day 10K with my teammates, I have a special place in my heart for this race. My sister Kelly has been fighting Multiple Meyloma since October 2009, and John currently researches MM at the National Cancer Institute. This year's race raised nearly $200K for MM research. It was especially nice to be able to race in front of my parents and John this year.
The race itself was almost beside the point. Last year I ran with another runner for 2.75 miles before kicking for the win. This year as I scanned the crowd at the start line, I knew there wouldn't be anyone to run with. After the gun went off and the teenagers ran their requisite 100m dash, I took a lead I would never come close to relinquishing. I attempted to run as steady as possible and maintain about a 90-95% effort level for this time trial. When I saw the split at the first mile marker as 5:13 I thought: "Either I'm in GREAT shape to feel this good and run that split, or that was a short mile." After the awkward turnaround I approached the second mile split and confirmed that the marks were off; my watch said I had just run a 6:10 mile while running the same effort as that 5:13. Whatever. I was interested to see what the final time would be. I maintained my effort and cruised in as the clock ticked 16:22. The next runner finished in 18:40.
I surprised myself with such a quick comeback from the Chicago Marathon, which was only 5 weeks ago. After the race, though, I spoke with a woman who looked like a serious masters runner, and her Garmin said the race was only 3.05 miles instead of 3.10. If that was true, my actual 5K time would equate to about 16:35-16:40, which still bests the 16:44 I ran here last year. And I wasn't coming off of a marathon back then either. Not bad at all.
11.13.2010
Saturday, November 13th
7 miles, easy
55 degrees, sunny
Ran with the guys around TR Island on a pre-race run. While I run the MMRF 5K tomorrow, many of the other GRC guys will be running the Vets Day 10K.
55 degrees, sunny
Ran with the guys around TR Island on a pre-race run. While I run the MMRF 5K tomorrow, many of the other GRC guys will be running the Vets Day 10K.
Friday, November 12th
10 miles, easy-moderate
60 degrees, sunny
Took a long lunch at work and ran on a gorgeous day in Alexandria. I ran out-and-back south along the Mt Vernon Trail, averaging 6:40 miles along the measured parts of the trail. Followed up with core work at the gym.
60 degrees, sunny
Took a long lunch at work and ran on a gorgeous day in Alexandria. I ran out-and-back south along the Mt Vernon Trail, averaging 6:40 miles along the measured parts of the trail. Followed up with core work at the gym.
11.11.2010
The Comeback... of sorts
October 11th-November 11th
It's been a month since the marathon, and I'm easing back into training. Actually, I'm probably forcing it a bit.
I took a full week off after the marathon, save for a one mile trot the day after the marathon. The only thing I gained from that experience was to never listen to JARRIN again. In that week, I noticed that my knees felt weak while walking around work. After two experiences of knee pain following intense training/racing, I hit the gym a few times and worked on leg stability and strength. By the time I did begin to run again another week later, I was able to avoid a repeat injury. I suppose I'm older and wiser now.
That first full week of running consisted of three days off and 28 total miles. The next week I worked up to 41 miles and, by the middle of the that week, I was running workouts again. Matt and I ran a 7x3:1 fartlek in lane 3 while the guys ran on the inside lanes of BCCHS track. On Sunday I ran a 20 minute tempo around the Reflecting Pool, and the next Wednesday I was running 6x800m repeats on the track. All of this was in an effort to force myself back into shape for the MMRF 5K on Sunday. After all, I have a title to defend.
It's been a month since the marathon, and I'm easing back into training. Actually, I'm probably forcing it a bit.
I took a full week off after the marathon, save for a one mile trot the day after the marathon. The only thing I gained from that experience was to never listen to JARRIN again. In that week, I noticed that my knees felt weak while walking around work. After two experiences of knee pain following intense training/racing, I hit the gym a few times and worked on leg stability and strength. By the time I did begin to run again another week later, I was able to avoid a repeat injury. I suppose I'm older and wiser now.
That first full week of running consisted of three days off and 28 total miles. The next week I worked up to 41 miles and, by the middle of the that week, I was running workouts again. Matt and I ran a 7x3:1 fartlek in lane 3 while the guys ran on the inside lanes of BCCHS track. On Sunday I ran a 20 minute tempo around the Reflecting Pool, and the next Wednesday I was running 6x800m repeats on the track. All of this was in an effort to force myself back into shape for the MMRF 5K on Sunday. After all, I have a title to defend.
10.11.2010
Sunday, October 10th - CHICAGO MARATHON
27 miles, hard
60-75 degrees, sunny
Today was the big day. I came to Chicago with dampened expectations and shaky confidence, but got to the line this morning feeling calm and ready to give it my best.
I can't say I've experienced a race start quite as intense as the one in Chicago. The first three miles snake through the canyons of downtown with huge, loud crowds and thousands of runners. I never saw mile markers 1 or 2 amid all the distractions, but hoped that last Wednesday's dress rehearsal would help me keep pace. Through the third mile maker I saw 17:52, so I was averaging 5:57/mile, just a hair off my goal of 6:00/mile even. I settled down on the run north out of downtown and hit consistent 6 minute miles, gradually passing hundreds of runners.
Around mile 8 Mike Cotterell caught up with me and we began to run together at a 5:55/mile clip. We both felt pretty good at that point and didn't mind pressing the pace a little. Another runner latched on to us, and entertained us with snarky comments.
We crossed the half-way point in 1:18, so I was on pace for a PR if I could hold on. We were still running 5:55 mile after mile, but I wondered if I would keep it up. Realistically, though, I knew I was banking time for when I would slow down the last few miles.
The second half of the course exposed us to the sun as the temperature rose to about 70F. It wasn't too uncomfortably hot yet, but as the race progressed the heat definitely became a factor for everyone. I made a smart move at the two sponge stations and kept my sponge to re-wet at every water stop. This, plus taking water/Gatorade at every aid station made the heat bearable for me.
While still running 5:55-6:00 through mile 18, I wondered if/when my biggest weakness would reveal itself: endurance. Much of my poor confidence was derived from a lack of training miles over the summer. At some point it had to catch up to me. Then, suddenly at mile 20, I fell off pace.
Mike and I had just passed former teammate Benedict Sloane, and were catching up to Charlie Ban, who was visibly struggling. I slowed more and more, desperately trying to kick start my pace whenever I passed a cheer station and hoping the course would turn back towards downtown soon. By miles 24 and 25 I was running close to 8 min/mile and fully blowing up.
I managed to run a respectable final half mile, passing about 6-7 runners and kicking to the finish. I did not reach my goal of crossing the line at 10:10:10am on 10-10-10, missing it by just a minute and a half. Still, I ran about what I expected to run (2:40-2:45) and recovered through the day surprisingly well. Final time: 2:42:52.
Splits:
Mile 3: 5:57 (avg); 17:52
Mile 4: 5:49; 23:41
Mile 5: 6:04; 29:45
Mile 6: 6:00; 35:46
Mile 7: 6:00; 41:46
Mile 8: 5:59; 47:46
Mile 9: 5:59; 53:45
Mile 10: 6:01; 59:47
Mile 11: 5:54; 1:05:41
Mile 12: 5:55; 1:11:37
Mile 13: 5:55; 1:17:22
HALF: 1:18:13
Mile 14: 5:54; 1:23:26
Mile 15: 5:55; 1:29:22
Mile 16: 5:58; 1:35:20
Mile 17: 5:55; 1:41:16
Mile 18: 6:00; 1:47:16
Mile 19: 6:01; 1:53:17
Mile 20: 6:02; 1:58:20
Mile 21: 6:14; 2:05:34
Mile 22: 6:21; 2:11:55
Mile 23: 7:08; 2:19:03
Mile 24: 7:52; 2:26:56
Mile 25: 7:38; 2:34:35
Mile 26: 7:00; 2:41:35
FINISH: 2:42:52
Saturday, October 9th
4 miles, easy
60 degrees, sunny
Met with Reaves, Askey, Ernst, Dylan, and Hughes for a shake out run. We headed down to Grant Park to scope out the race day set up, then had breakfast.
Despite being 60 degrees, it felt pretty warm, especially in the sun. This doesn't bode well.
60 degrees, sunny
Met with Reaves, Askey, Ernst, Dylan, and Hughes for a shake out run. We headed down to Grant Park to scope out the race day set up, then had breakfast.
Despite being 60 degrees, it felt pretty warm, especially in the sun. This doesn't bode well.
Friday, October 8th
0 miles. Travel to Chicago.
Arrived in Chicago this afternoon and met up with Reaves, Mike, and Hughes to go to the expo. Afterwards we met the Askey's and Dickson for dinner. All that walking around made me glad I can stay off my feet tomorrow.
Arrived in Chicago this afternoon and met up with Reaves, Mike, and Hughes to go to the expo. Afterwards we met the Askey's and Dickson for dinner. All that walking around made me glad I can stay off my feet tomorrow.
Thursday, October 7th
4 miles, easy
70 degrees, dark
Met with HUGE after work for a short run to Gtown and back.
70 degrees, dark
Met with HUGE after work for a short run to Gtown and back.
Wednesday, October 6th
6 miles, moderate
65 degrees, dark
Met with the guys for a Chicago dress rehearsal on the track. We ran 3 miles at marathon pace to get used to the feeling of "racing" so slow. I was uneven in my splits, but felt generally good doing the workout:
Splits:
Mile 1: 6:14
Mile 2: 6:01
Mile 3: 5:55
65 degrees, dark
Met with the guys for a Chicago dress rehearsal on the track. We ran 3 miles at marathon pace to get used to the feeling of "racing" so slow. I was uneven in my splits, but felt generally good doing the workout:
Splits:
Mile 1: 6:14
Mile 2: 6:01
Mile 3: 5:55
10.05.2010
Monday, October 4th
7 miles, easy
55 degrees, sunrise
I met with Ben for a morning run in RCP. The toughest part about this run was getting used to running in the morning again.
55 degrees, sunrise
I met with Ben for a morning run in RCP. The toughest part about this run was getting used to running in the morning again.
Sunday, October 3rd
12.5 miles, easy
55 degrees, cloudy
I met with Dickson for a run along the towpath, but he had to pull out early with hamstring troubles. I continued on at roughly 7 min/mile pace for an easy "long" run. One more week until Chicago.
55 degrees, cloudy
I met with Dickson for a run along the towpath, but he had to pull out early with hamstring troubles. I continued on at roughly 7 min/mile pace for an easy "long" run. One more week until Chicago.
Friday, October 1st
5.5 miles, easy
70 degrees, sunset
I ran around Hains Point on my own after work. Short easy run. Felt a little sore from Wednesday's workout and going to the gym yesterday.
70 degrees, sunset
I ran around Hains Point on my own after work. Short easy run. Felt a little sore from Wednesday's workout and going to the gym yesterday.
Wednesday, September 29th
9 miles, hard
65 degrees, dark
I met with the guys for one last hard track workout before Chicago. We ran 3xmile, and I ran with great consistency.
Splits: 5:14; 5:15; 5:14
65 degrees, dark
I met with the guys for one last hard track workout before Chicago. We ran 3xmile, and I ran with great consistency.
Splits: 5:14; 5:15; 5:14
9.28.2010
Monday, September 27th
7 miles, moderate
75 degrees, cloudy
I ran up the Potomac Heritage Trail along the west bank of the Potomac north of Arlington. It was fun to explore a new trail, but it was a stop-and-start kind of run because of all the obstacles.
75 degrees, cloudy
I ran up the Potomac Heritage Trail along the west bank of the Potomac north of Arlington. It was fun to explore a new trail, but it was a stop-and-start kind of run because of all the obstacles.
Sunday, September 26th
15 miles, easy
65 degrees, sprinkling
I met with a group at The Line for the Zoo Loop. The run was a little faster than I was up for, so I held back along Beach Drive with Jarrin.
65 degrees, sprinkling
I met with a group at The Line for the Zoo Loop. The run was a little faster than I was up for, so I held back along Beach Drive with Jarrin.
Saturday, September 25th
10 miles, moderate
70 degrees, partly sunny
I ran with the group from the Georgetown store around the Hains Point loop. We picked it up and my legs felt pretty sore, so I shut it down the last two miles and ran with Ernst.
70 degrees, partly sunny
I ran with the group from the Georgetown store around the Hains Point loop. We picked it up and my legs felt pretty sore, so I shut it down the last two miles and ran with Ernst.
Thursday, September 23rd
8 miles, easy
80 degrees, humid, dark
I ran into Jim Daly at an impromptu photography meet-up at the Iwo Jima Memorial, where dozens of amateur and professional photographers awaited the rise of the harvest moon over the National Mall. None of my photos came out, but I learned a few things about my camera. Jim came over to my place and we met up with Ben for a night run around NW DC on the Dupont-Gtown-Mall-16th Street loop.
80 degrees, humid, dark
I ran into Jim Daly at an impromptu photography meet-up at the Iwo Jima Memorial, where dozens of amateur and professional photographers awaited the rise of the harvest moon over the National Mall. None of my photos came out, but I learned a few things about my camera. Jim came over to my place and we met up with Ben for a night run around NW DC on the Dupont-Gtown-Mall-16th Street loop.
9.23.2010
Wednesday, September 22nd
11 miles, "easy"
93 degrees, MUGGY
Man the weather was a shock to the system tonight. I went up to BCCHS to meet the guys, but planned on just running instead of doing the workout. We ran along the CCT, and while Paul and Dave did a workout, Mike C and I ran out-and-back. It was an incredible struggle just to run 6:50-7:00/mile. I've still got some recovering to do...
93 degrees, MUGGY
Man the weather was a shock to the system tonight. I went up to BCCHS to meet the guys, but planned on just running instead of doing the workout. We ran along the CCT, and while Paul and Dave did a workout, Mike C and I ran out-and-back. It was an incredible struggle just to run 6:50-7:00/mile. I've still got some recovering to do...
Tuesday, September 21st
4 miles, easy
75 degrees, sunset
I ran around the Mall on my own after work, and my legs felt shredded. Kept it short.
75 degrees, sunset
I ran around the Mall on my own after work, and my legs felt shredded. Kept it short.
9.19.2010
Sunday, September 19th - Philadelphia Half Marathon
15.5 miles, hard
65-70 degrees, sunny, muggy
Today was the big tune-up half marathon. I haven't had a lot of luck in Philadelphia, but I was feeling strong this week so I decided to go for a PR. My half marathon PR was only 1:14:20, which makes it one of my softest PRs. My goal was to run ~1:13 low, or ~5:35/mile.
When the race started, I deliberately held back to avoid being swept up in the crowd of elites and the fools who chased them. Still, I went through the first mile in 5:21... too fast, but not detrimentally so. I adjusted my pace, and let a pack run by. When I saw my mile 2 split was 5:38, and I was only a few seconds behind the pack, I made the call to latch on to them as long as I could. We ran consistent 5:27s through downtown Philly, back by the museum, and up Kelly Drive. By mile 6 I was starting to struggle keeping up with them, and I broke just before the 8 mile mark.
I had told myself before the race that if I fell off pace, I would just cruise in at marathon pace. Despite takeing a GU at mile 7, I slowed to slower than 6 minute pace. I was crashing hard, but the GU kicked in and I was able to staunch the hemorrhaging. I still couldn't get back under 6:00/mile pace most of the way down JFK Boulevard even though I tried several times to kick start my race and try to get the PR. Mile 11-12 I was only able to accelerate to 5:54, but I finished relatively strong (compared to the last few miles) with a 5:43 final mile. I rounded the corner to the finish and saw the clock already over 1:14, and I knew I wouldn't hit the PR. Oh well, I was happy I gave it a shot. This endd up being my 3rd fastest, and 4th sub-75 minute half marathon. One of these days I'll break 74.
Splits:
Mile 1: 5:21
Mile 2: 5:38 10:59
Mile 3: 5:30 16:30 5K: 17:04
Mile 4: 5:28 21:58
Mile 5: 5:27 27:26
Mile 6: 5:27 32:54 10K: 34:04
Mile 7: 5:27 38:22
Mile 8: 5:35 43:58
Mile 9: 6:03 50:01
Mile 10: 6:07 56:08
Mile 11: 6:17 62:26
Mile 12: 5:54 68:20 20K: 1:10:50
Mile 13: 5:43 74:04
FINISH: 1:14:47
65-70 degrees, sunny, muggy
Today was the big tune-up half marathon. I haven't had a lot of luck in Philadelphia, but I was feeling strong this week so I decided to go for a PR. My half marathon PR was only 1:14:20, which makes it one of my softest PRs. My goal was to run ~1:13 low, or ~5:35/mile.
When the race started, I deliberately held back to avoid being swept up in the crowd of elites and the fools who chased them. Still, I went through the first mile in 5:21... too fast, but not detrimentally so. I adjusted my pace, and let a pack run by. When I saw my mile 2 split was 5:38, and I was only a few seconds behind the pack, I made the call to latch on to them as long as I could. We ran consistent 5:27s through downtown Philly, back by the museum, and up Kelly Drive. By mile 6 I was starting to struggle keeping up with them, and I broke just before the 8 mile mark.
I had told myself before the race that if I fell off pace, I would just cruise in at marathon pace. Despite takeing a GU at mile 7, I slowed to slower than 6 minute pace. I was crashing hard, but the GU kicked in and I was able to staunch the hemorrhaging. I still couldn't get back under 6:00/mile pace most of the way down JFK Boulevard even though I tried several times to kick start my race and try to get the PR. Mile 11-12 I was only able to accelerate to 5:54, but I finished relatively strong (compared to the last few miles) with a 5:43 final mile. I rounded the corner to the finish and saw the clock already over 1:14, and I knew I wouldn't hit the PR. Oh well, I was happy I gave it a shot. This endd up being my 3rd fastest, and 4th sub-75 minute half marathon. One of these days I'll break 74.
Splits:
Mile 1: 5:21
Mile 2: 5:38 10:59
Mile 3: 5:30 16:30 5K: 17:04
Mile 4: 5:28 21:58
Mile 5: 5:27 27:26
Mile 6: 5:27 32:54 10K: 34:04
Mile 7: 5:27 38:22
Mile 8: 5:35 43:58
Mile 9: 6:03 50:01
Mile 10: 6:07 56:08
Mile 11: 6:17 62:26
Mile 12: 5:54 68:20 20K: 1:10:50
Mile 13: 5:43 74:04
FINISH: 1:14:47
Saturday, September 18th
4.5 miles, easy
65 degrees, sunny
I woke up early and ran on my own around RCP. Just an easy pre-race run. No strides though. Drove up to Philly right after for the HM.
65 degrees, sunny
I woke up early and ran on my own around RCP. Just an easy pre-race run. No strides though. Drove up to Philly right after for the HM.
Friday, September 17th
9.5 miles, easy
60 degrees, sunrise
Met with Dickson for the usual run around Hains Point/The Mall.
60 degrees, sunrise
Met with Dickson for the usual run around Hains Point/The Mall.
Thursday, September 16th
0 miles. I should have run or gone to the gym or something, but I didn't. It's fine once in a while, but I've been doing this too much.
Wednesday, September 15th
9.5 miles, hard
75 degrees, dusk
It's getting darker earlier now, and half of our track workout was in the dark. At least it was warm.
I ran 3xmile somewhat quick (for marathon training), and felt pretty good doing it.
Splits: 5:21; 5:16; 5:14
75 degrees, dusk
It's getting darker earlier now, and half of our track workout was in the dark. At least it was warm.
I ran 3xmile somewhat quick (for marathon training), and felt pretty good doing it.
Splits: 5:21; 5:16; 5:14
9.15.2010
Tuesday, September 14th
9 miles, moderate
80 degrees, dusk
Ran on my own after work around RCP/Georgetown.
80 degrees, dusk
Ran on my own after work around RCP/Georgetown.
Monday, Septmber 13th
13 miles, easy
75 degrees, 50% RH, sunset
Ran on an unusually psychrometrically-perfect evening with Dickson for 13 miles.
75 degrees, 50% RH, sunset
Ran on an unusually psychrometrically-perfect evening with Dickson for 13 miles.
Sunday, September 12th
9 miles, easy
80 degrees, wet
Ran on my own Sunday afternoon around Rock Creek Park before going to Bain/Shannon's for Jarrin's 40th birthday bash.
80 degrees, wet
Ran on my own Sunday afternoon around Rock Creek Park before going to Bain/Shannon's for Jarrin's 40th birthday bash.
Saturday, September 11th
15 miles, easy
60 degrees, sunrise
Met with Mike Smith for an early run around Cabin John Park. Dusen and new guy Jerry (Cortland Alum) for the last ten.
60 degrees, sunrise
Met with Mike Smith for an early run around Cabin John Park. Dusen and new guy Jerry (Cortland Alum) for the last ten.
Friday, September 10th
8 miles, easy
60 degrees, sunrise
Met with Dickson on a slightly chilly morning for our usual Friday morning run. I wasn't up for too many miles, so I called it at 8.
60 degrees, sunrise
Met with Dickson on a slightly chilly morning for our usual Friday morning run. I wasn't up for too many miles, so I called it at 8.
Thursday, September 9th
10 miles, easy
75 degrees, dry
Not as dry as last night, but still dry. Met with Dan Z for a run around the Mall from his new place on Capital Hill.
75 degrees, dry
Not as dry as last night, but still dry. Met with Dan Z for a run around the Mall from his new place on Capital Hill.
Wednesday, September 8th
9.5 miles, hard
75 degrees, DRY
The return of Track Hack. Finally one of our workout nights isn't jungle-humid, but it's so absurdly lacking in humidity we all got Track Hack. Crazy.
Otherwise, it was a solid workout. Some of us did 5x1000m while others did 3x2 miles. It was nice to run fast, and I finished with some of the fastest track work I've done since graduation.
Splits: 3:09; 3:11; 3:04; 3:02; 2:57
75 degrees, DRY
The return of Track Hack. Finally one of our workout nights isn't jungle-humid, but it's so absurdly lacking in humidity we all got Track Hack. Crazy.
Otherwise, it was a solid workout. Some of us did 5x1000m while others did 3x2 miles. It was nice to run fast, and I finished with some of the fastest track work I've done since graduation.
Splits: 3:09; 3:11; 3:04; 3:02; 2:57
Monday, September 6th - Labor Day
10 miles, easy
65 degrees, sunny
Met with HUGE and Dickson for the standard 10 miler from The Line. It almost felt cold this morning! Fall is definitely coming soon!
65 degrees, sunny
Met with HUGE and Dickson for the standard 10 miler from The Line. It almost felt cold this morning! Fall is definitely coming soon!
Saturday, September 4th
20 miles, moderate
70 degrees, sunny
The weather cooperated for today's long run. We repeated the double-out-and-back along the canal from the store. On the first ten miles, we ran a progression and finished in 64:30. After that, only Dickson and I ran the next ten miles, and he was having a strong day. I fell off, but still finished the second ten miles in almost the exact same split, averaging 6:25 for the entire run. It was a tough run, but I definitely gained confidence going into the last 5 weeks before Chicago.
70 degrees, sunny
The weather cooperated for today's long run. We repeated the double-out-and-back along the canal from the store. On the first ten miles, we ran a progression and finished in 64:30. After that, only Dickson and I ran the next ten miles, and he was having a strong day. I fell off, but still finished the second ten miles in almost the exact same split, averaging 6:25 for the entire run. It was a tough run, but I definitely gained confidence going into the last 5 weeks before Chicago.
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
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
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
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.
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.
8.27.2010
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...
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...
8.26.2010
Thursday, August 26th
5.5 miles, easy
80 degrees, sunset
Ran on my own just to get some miles in. Nice easy day.
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)
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...
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.
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.
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.
8.25.2010
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.
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.
8.19.2010
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.
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.
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.
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.
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.
8.16.2010
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.
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.
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!
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...
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.
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.
7.02.2010
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.
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.
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.
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.
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.
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.
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.
6.24.2010
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...
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...
6.23.2010
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.
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.
6.22.2010
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.
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.
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:
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...
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.
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.
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...
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...
6.15.2010
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.
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.
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.
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.
5.22.2010
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.
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.
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.
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.
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.
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:
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.
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.
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.
5.03.2010
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.
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.
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