11 miles, easy
25 degrees, morning
Met with Max, PHughes, and Owen for a morning run. We took PH's route through Georgetown and the National Mall. The scene on the Mall was serene and beautifully monochromatic... wish I had a camera.
1.31.2009
Thursday, January 29th
8 miles, easy + Gym
Ran ~3.5 miles outside and finished up on the treadmill at the gym watching TV. Finished up with stretching and core work.
Ran ~3.5 miles outside and finished up on the treadmill at the gym watching TV. Finished up with stretching and core work.
Wednesday, January 28th
0 miles
An ice storm hit DC and made it too treacherous to run anywhere. Today Barack made fun of what wusses DC residents are in winter weather. That's my President taking on Washington!
The GRC workout was cancelled tonight. This was probably fortunate for me as I have noticed a twinge in my left plantar fascia the past few days. Took the day off just in case.
An ice storm hit DC and made it too treacherous to run anywhere. Today Barack made fun of what wusses DC residents are in winter weather. That's my President taking on Washington!
The GRC workout was cancelled tonight. This was probably fortunate for me as I have noticed a twinge in my left plantar fascia the past few days. Took the day off just in case.
Tuesday, January 27th
9 miles, easy
30 degress, morning
Ran with PHughes and Max in the morning through Rock Creek Park.
30 degress, morning
Ran with PHughes and Max in the morning through Rock Creek Park.
1.26.2009
Monday, January 26th
4 miles, easy + Gym
treadmill
Hit the gym after work for a few light miles on the treadmill and core/arms/squats. Felt pretty good.
treadmill
Hit the gym after work for a few light miles on the treadmill and core/arms/squats. Felt pretty good.
1.25.2009
Sunday, January 25th
16 miles, moderate
25 degrees, sunny
Met with the GRC crew for the Dual Ferries Run. The guys ran the first loop at an average of 6:40/mile. I joined for the first three miles of the next loop and peeled off to turn back on my own for a total of 16 miles.
Surprisingly - especially given my level of physical activity these past 5 days - I felt fairly good. PR and I agreed that while we felt "good" we wouldn't say our legs felt "fresh." *Knock on wood,* I also seem to be the only guy without any injuries.
25 degrees, sunny
Met with the GRC crew for the Dual Ferries Run. The guys ran the first loop at an average of 6:40/mile. I joined for the first three miles of the next loop and peeled off to turn back on my own for a total of 16 miles.
Surprisingly - especially given my level of physical activity these past 5 days - I felt fairly good. PR and I agreed that while we felt "good" we wouldn't say our legs felt "fresh." *Knock on wood,* I also seem to be the only guy without any injuries.
1.24.2009
Saturday, January 24th
8 miles, easy
30 degrees, early
Met with PR to get an easy run in before skiing all day at Whitetail. This was just one of those runs you slog through while reminding yourself of the big goals ahead...
The final steps of this run rolled my pedometer up to 70 miles for this past week. In my first post I clearly stated that I wanted to hit 70 miles/wk by March 1st, but I jumped the gun and hit 70 by the new Administration. Generally, I have started to notice an overall fatigue and sleepiness since increasing my mileage. That said, I'm glad to be healthy and excited that I'm able to establish a stronger foundation for April.
30 degrees, early
Met with PR to get an easy run in before skiing all day at Whitetail. This was just one of those runs you slog through while reminding yourself of the big goals ahead...
The final steps of this run rolled my pedometer up to 70 miles for this past week. In my first post I clearly stated that I wanted to hit 70 miles/wk by March 1st, but I jumped the gun and hit 70 by the new Administration. Generally, I have started to notice an overall fatigue and sleepiness since increasing my mileage. That said, I'm glad to be healthy and excited that I'm able to establish a stronger foundation for April.
Friday, January 23rd
10 miles, moderate-hard workout
45 degrees (!), dark
Met with PR, Klim, Bain, and Melissa for a track workout at BCCHS. We ran a ladder workout of 1600, 1200, 800, 800, 400, 400, 400. I ran mostly at 75%-85% effort since I talked myself out of going all in and I just wasn't feeling up to the task. Tomorrow will be a morning run and skiing all day, and Sunday will be a long run. Yikes! Followed the workout with everyone at Rock Bottom for 2xRacoon Red Mugs.
45 degrees (!), dark
Met with PR, Klim, Bain, and Melissa for a track workout at BCCHS. We ran a ladder workout of 1600, 1200, 800, 800, 400, 400, 400. I ran mostly at 75%-85% effort since I talked myself out of going all in and I just wasn't feeling up to the task. Tomorrow will be a morning run and skiing all day, and Sunday will be a long run. Yikes! Followed the workout with everyone at Rock Bottom for 2xRacoon Red Mugs.
1.22.2009
Thursday, January 22nd
AM: 8 miles, easy
25 degrees, sunrise
PM: 3 miles, easy + Gym
treadmill
Met with Max for an easy morning run in RCP. After work I hit the gym to add some miles and do core/leg work.
25 degrees, sunrise
PM: 3 miles, easy + Gym
treadmill
Met with Max for an easy morning run in RCP. After work I hit the gym to add some miles and do core/leg work.
Wednesday, January 21st
10 miles, hard
30 degrees, dark
Met Reaves for a tempo workout in Chevy Chase. We warmed up to Western Ave and ran 2x10 minutes at 10K pace. The first interval was mostly downhill and allowed us to open up our strides. The second interval was decidedly uphill but felt much less challenging than I had expected.
30 degrees, dark
Met Reaves for a tempo workout in Chevy Chase. We warmed up to Western Ave and ran 2x10 minutes at 10K pace. The first interval was mostly downhill and allowed us to open up our strides. The second interval was decidedly uphill but felt much less challenging than I had expected.
1.20.2009
Tuesday, January 20th - Inauguration Day
0 miles, easy
28 degrees, windy
I passed on my daily run to attend the Inauguration of Barak Obama as the 44th President of the United States. John, Jen, and I began our pilgrimage at 7am and arrived on the Mall shortly after 8. We camped out near the Museum of Natural History and watched history. While I didn't run, I still covered ~1.5 miles walking to get to the Mall and ~4 miles walking back home.
28 degrees, windy
I passed on my daily run to attend the Inauguration of Barak Obama as the 44th President of the United States. John, Jen, and I began our pilgrimage at 7am and arrived on the Mall shortly after 8. We camped out near the Museum of Natural History and watched history. While I didn't run, I still covered ~1.5 miles walking to get to the Mall and ~4 miles walking back home.
1.19.2009
Monday, January 19th - MLK Day
AM: 11 miles, moderate
30 degrees, cloudy
PM: 4 miles, easy
35 degrees, mostly cloudy
Met again with the GRCers for a run at "The Line." The guys went a little fast, so I hung back and ran the last 6 miles with Melissa and Nate. The culmination of my increased mileage and attending the concert yesterday took a toll on my legs; today was just a maintenance day.
After the run Reaves provided us with a Bear Naked breakfast of granola and yogurt. I obliged since the New York Times informed me that TRUE Obama supporters eat Bear Naked Granola. You might be an Obama supporter if...
Ran an easy 4 miles in the afternoon because I doubt I'll have a chance to run tomorrow :)
30 degrees, cloudy
PM: 4 miles, easy
35 degrees, mostly cloudy
Met again with the GRCers for a run at "The Line." The guys went a little fast, so I hung back and ran the last 6 miles with Melissa and Nate. The culmination of my increased mileage and attending the concert yesterday took a toll on my legs; today was just a maintenance day.
After the run Reaves provided us with a Bear Naked breakfast of granola and yogurt. I obliged since the New York Times informed me that TRUE Obama supporters eat Bear Naked Granola. You might be an Obama supporter if...
Ran an easy 4 miles in the afternoon because I doubt I'll have a chance to run tomorrow :)
1.18.2009
Sunday, January 18th
16 miles, moderate
~30 degrees, cloudy
Ran with 11 (!) of the GRCers at Riley's Lock, and averaged 6:00-6:30 for most of the first 13 miles. It felt pretty good too. I rushed out of there after the run to get ready for the We Are One Inaugural Concert at the Lincoln Memorial.
~30 degrees, cloudy
Ran with 11 (!) of the GRCers at Riley's Lock, and averaged 6:00-6:30 for most of the first 13 miles. It felt pretty good too. I rushed out of there after the run to get ready for the We Are One Inaugural Concert at the Lincoln Memorial.
1.17.2009
Saturday, January 17th
9 miles, easy/moderate
Frigid. Single digits and negative wind chill.
Met at the store with Billy, Matias, Jonathan, Max, and new guy Owen for the usual "Ernst Loop." We finished at a moderate pace along the canal. Last night/this morning was reminiscent of my college days... went to the Wonkette "Ball" last night with PHughes and then to a bar... and woke up to run with the team very few hours later.
For the week I ran 67.5 miles - my longest week in at least six months. And, thankfully, it felt great!
Frigid. Single digits and negative wind chill.
Met at the store with Billy, Matias, Jonathan, Max, and new guy Owen for the usual "Ernst Loop." We finished at a moderate pace along the canal. Last night/this morning was reminiscent of my college days... went to the Wonkette "Ball" last night with PHughes and then to a bar... and woke up to run with the team very few hours later.
For the week I ran 67.5 miles - my longest week in at least six months. And, thankfully, it felt great!
1.16.2009
Friday, January 16th
4 miles, easy (treadmill) + Gym
Right within the ASHRAE Std. 55-2004 comfort range.
It was ridiculously cold today. Not State College or Binghamton cold, but cold enough now that I have acclimated to DC. I think the wind chill was 1 degree Fahrenheit. Plus I earned a light, easy day of running. And I desperately needed to go to the gym. So I ran 4 miles on the treadmill and followed up with a particularly intense (for me) core workout and arm/chest lifting. Good workout.
Right within the ASHRAE Std. 55-2004 comfort range.
It was ridiculously cold today. Not State College or Binghamton cold, but cold enough now that I have acclimated to DC. I think the wind chill was 1 degree Fahrenheit. Plus I earned a light, easy day of running. And I desperately needed to go to the gym. So I ran 4 miles on the treadmill and followed up with a particularly intense (for me) core workout and arm/chest lifting. Good workout.
Thursday, January 16th
11.5 miles, hard
20 degrees, dark
Met the the GRC crew for our regular track workout. We ran 3x 2K/1K with 400m jog rest. I felt much better for this workout than I had last week, thankfully. Here are the splits:
6:26 / 3:11 ; 6:21 / 3:05 ; 6:26 / 3:11
20 degrees, dark
Met the the GRC crew for our regular track workout. We ran 3x 2K/1K with 400m jog rest. I felt much better for this workout than I had last week, thankfully. Here are the splits:
6:26 / 3:11 ; 6:21 / 3:05 ; 6:26 / 3:11
1.14.2009
Wednesday, January 14th
AM: 8 miles, easy
20 degrees, early
PM: 1.5 miles easy, Gym
Met with Max and PH for the usual Columbia Heights Crew morning run in RCP. Glad to get the run out of the way early so I can enjoy tonight's Syracuse(#8) -Georegetown (#11) bball game! Let's Go Orange! Went to the gym and did core work before the game.
20 degrees, early
PM: 1.5 miles easy, Gym
Met with Max and PH for the usual Columbia Heights Crew morning run in RCP. Glad to get the run out of the way early so I can enjoy tonight's Syracuse(#8) -Georegetown (#11) bball game! Let's Go Orange! Went to the gym and did core work before the game.
Tuesday, January 13th
10 miles, moderate-hard
35 degrees, dark
Met with PR after his deadlines to run a light workout. We did the usual Western Ave. loop and threw in 15x 60/60s. PR, after a week of stress, little sleep, and enough red bulls to kill an Ox, began babbling incoherently towards the end of the run.
35 degrees, dark
Met with PR after his deadlines to run a light workout. We did the usual Western Ave. loop and threw in 15x 60/60s. PR, after a week of stress, little sleep, and enough red bulls to kill an Ox, began babbling incoherently towards the end of the run.
1.12.2009
Monday, January 12th
7.5 miles, easy
27 degrees, early morning
Ran in RCP before work with Patrick Hughes and Max Lockwood. It's nice to get the run out of the way, but work is a drag afterward.
27 degrees, early morning
Ran in RCP before work with Patrick Hughes and Max Lockwood. It's nice to get the run out of the way, but work is a drag afterward.
1.11.2009
Sunday, January 11th
16 miles, moderate-hard
40 degrees, mostly cloudy
Met Bain, P. Hughes, and Klim at the aptly named Difficult Run for the "Balloon Loop." The trail was as expected: muddy, slippery, and challenging. Bain led the way and I tried to hold on. Klim provided some much-needed calories halfway through the run as I was starting to lose energy. Lesson of the day: make sure to eat before long runs and/or bring GUs. This was the first run over 14 miles I have done in months so I had
forgotten that lesson.
Grabbed lunch with the guys and Melissa and Caroline after the run where the guys pounded a six-pack of Rogue Dead Guy Ale. There's nothing like a beer after a long run :)
40 degrees, mostly cloudy
Met Bain, P. Hughes, and Klim at the aptly named Difficult Run for the "Balloon Loop." The trail was as expected: muddy, slippery, and challenging. Bain led the way and I tried to hold on. Klim provided some much-needed calories halfway through the run as I was starting to lose energy. Lesson of the day: make sure to eat before long runs and/or bring GUs. This was the first run over 14 miles I have done in months so I had
forgotten that lesson.Grabbed lunch with the guys and Melissa and Caroline after the run where the guys pounded a six-pack of Rogue Dead Guy Ale. There's nothing like a beer after a long run :)
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