55 degrees, dusk, windy
Stopped at the boathouse on my way home from work and ran around the Potomac/Tidal Basin. It took a few miles to loosen up, but by the end I felt great. The cherry blossoms are blooming... it's race time!
3.30.2009
Monday, March 30th
6.5 miles, easy
55 degrees, dusk, windy
Stopped at the boathouse on my way home from work and ran around the Potomac/Tidal Basin. It took a few miles to loosen up, but by the end I felt great. The cherry blossoms are blooming... it's race time!
55 degrees, dusk, windy
Stopped at the boathouse on my way home from work and ran around the Potomac/Tidal Basin. It took a few miles to loosen up, but by the end I felt great. The cherry blossoms are blooming... it's race time!
3.29.2009
Sunday, March 29th
14.5 miles, easy
50 degrees, sunny
Ran the Zoo Loop with Reaves, Murray, Klim, Diego, and Dixon. I held back when the group pressed up Ross Drive hill, but caught up on the downhill and lived to run another day. Felt pretty good.
50 degrees, sunny
Ran the Zoo Loop with Reaves, Murray, Klim, Diego, and Dixon. I held back when the group pressed up Ross Drive hill, but caught up on the downhill and lived to run another day. Felt pretty good.
3.28.2009
Saturday, March 28th
10 miles, easy-moderate
50 degrees, cloudy, wet
Ran from the store with Max and Mike on the usual Archibold-Glover/Nebraska Ave/towpath route. By the time we hit the towpath our pace had quickened, and I used it as a chance to focus on my running form at a somewhat uptempo pace. Good run.
50 degrees, cloudy, wet
Ran from the store with Max and Mike on the usual Archibold-Glover/Nebraska Ave/towpath route. By the time we hit the towpath our pace had quickened, and I used it as a chance to focus on my running form at a somewhat uptempo pace. Good run.
Friday, March 27th
8 miles, easy
45 degrees, sunrise
Ran in RCP before work, since Syracuse was playing in the Sweet 16 after work. Just an easy run on the sloppy trails after last night's rainfall.
45 degrees, sunrise
Ran in RCP before work, since Syracuse was playing in the Sweet 16 after work. Just an easy run on the sloppy trails after last night's rainfall.
Wednesday, March 25th
12 miles, hard
45 degrees, cloudy, dusk
Met with Reaves for a track workout at BCCHS. I ran the majority of his workout, and finished 2x2 mile, 2x800, and 2x400. This was just an average workout, but an important and last (hard) workout before Cherry Blossom.
Splits: 10:48; 10:40; 2:29; 2:28; 69; 68.
45 degrees, cloudy, dusk
Met with Reaves for a track workout at BCCHS. I ran the majority of his workout, and finished 2x2 mile, 2x800, and 2x400. This was just an average workout, but an important and last (hard) workout before Cherry Blossom.
Splits: 10:48; 10:40; 2:29; 2:28; 69; 68.
3.24.2009
Tuesday, March 24th
AM: 2 miles + Gym
PM: 4 miles, easy
Went to the gym at lunch to lift... much better time of day to go.
After work I ran an easy 4 miles to Georgetown before President Obama's press conference.
PM: 4 miles, easy
Went to the gym at lunch to lift... much better time of day to go.
After work I ran an easy 4 miles to Georgetown before President Obama's press conference.
3.23.2009
Monday, March 23rd
AM: 3 miles, easy
35 degrees, sunny
PM: 8 miles, easy-moderate
50 degrees, sunset
Ran an easy 3 in RCP before work... legs felt pretty fatigued.
After work I met with Matias and one of his Bucknell teammates for a run around the Potomac and National Mall. My legs felt much better.
35 degrees, sunny
PM: 8 miles, easy-moderate
50 degrees, sunset
Ran an easy 3 in RCP before work... legs felt pretty fatigued.
After work I met with Matias and one of his Bucknell teammates for a run around the Potomac and National Mall. My legs felt much better.
3.22.2009
Sunday, March 22nd
16 miles, moderate
45-50 degrees, sunny
Long run from Riley's Lock with Reaves, Bain, Murray, and (a somewhat inebriated?) Jake. It was a great day for a long run and I felt much better compared to the past two days. We ran a quick pace (6:20-6:30?) through the first 13 miles, then backed off when Reaves, Bain, and I added on the Violet's Lock loop. Took a frigid ice bath afterward at the boat slip.
45-50 degrees, sunny
Long run from Riley's Lock with Reaves, Bain, Murray, and (a somewhat inebriated?) Jake. It was a great day for a long run and I felt much better compared to the past two days. We ran a quick pace (6:20-6:30?) through the first 13 miles, then backed off when Reaves, Bain, and I added on the Violet's Lock loop. Took a frigid ice bath afterward at the boat slip.
Saturday, March 21st
8 miles, hard
35 degrees, sunny
Met with Reaves to run a workout in RCP. My stomach still felt "off" from yesterday, oddly. It also didn't react well to the OJ I had earlier in the morning. Ran a fartlek of 6x 3min/1min, but didn't catch a rythm until the 4th interval. Also noticed a small pain in my lower right tibia... going to pay attention to that the next few days and see if it gets any worse. What a week of ups and downs..
35 degrees, sunny
Met with Reaves to run a workout in RCP. My stomach still felt "off" from yesterday, oddly. It also didn't react well to the OJ I had earlier in the morning. Ran a fartlek of 6x 3min/1min, but didn't catch a rythm until the 4th interval. Also noticed a small pain in my lower right tibia... going to pay attention to that the next few days and see if it gets any worse. What a week of ups and downs..
Friday, March 20th - Vernal Equinox!
0 miles
Woke up super early to go work at the SFMP Chapel jobsite, which threw me off the whole day. When I left work I felt sick/exhausted, so I ended up taking a nap instead of running. Oh well. I've run enough this week to not feel too bad about it.
Woke up super early to go work at the SFMP Chapel jobsite, which threw me off the whole day. When I left work I felt sick/exhausted, so I ended up taking a nap instead of running. Oh well. I've run enough this week to not feel too bad about it.
3.19.2009
Thursday, March 19th
9 miles, easy
50 degrees, sunset
Ran in RCP on the usual loop and added on through Adam's Morgan. It probably wasn't a good idea to run in RCP after sunset...
50 degrees, sunset
Ran in RCP on the usual loop and added on through Adam's Morgan. It probably wasn't a good idea to run in RCP after sunset...
3.18.2009
Wednesday, March 18th
12 miles, hard
55 degrees, sunset/cloudy
Met a surprisingly large group of GRCers at the track for our weekly workout. I ran with a bunch of guys for 3mi-2mi-1mi, including Reaves, Timm, Chris, Bain, Sam, Jarrin, and visitor Kit Wells. I added an 800m interval to the end with Timm and Sam. It's amazing what a chip on one's shoulder can do... I felt determined and fast tonight.
Splits: 16:15 (5:23; 5:20; 5:32); 10:42 (5:21; 5:21); 5:02; 2:27
55 degrees, sunset/cloudy
Met a surprisingly large group of GRCers at the track for our weekly workout. I ran with a bunch of guys for 3mi-2mi-1mi, including Reaves, Timm, Chris, Bain, Sam, Jarrin, and visitor Kit Wells. I added an 800m interval to the end with Timm and Sam. It's amazing what a chip on one's shoulder can do... I felt determined and fast tonight.
Splits: 16:15 (5:23; 5:20; 5:32); 10:42 (5:21; 5:21); 5:02; 2:27
3.17.2009
Tuesday, March 17th - St. Patrick's Day
12 miles, easy
40 degrees, cloudy
Woke up for a long-ish run before work in RCP. Went as far as The Line on the Western Ridge Trail and back along the normal route. Loved having the Public Radio app on the iPhone so I could listen to Morning Edition.
40 degrees, cloudy
Woke up for a long-ish run before work in RCP. Went as far as The Line on the Western Ridge Trail and back along the normal route. Loved having the Public Radio app on the iPhone so I could listen to Morning Edition.
Monday, March 16th
AM: 6 miles, easy
40 degrees, cloudy
PM: 4 miles, easy + GYM
Ran at lunch along the Mt. Vernon Trail, then again at the gym after work. Did core work and light lifting afterward.
40 degrees, cloudy
PM: 4 miles, easy + GYM
Ran at lunch along the Mt. Vernon Trail, then again at the gym after work. Did core work and light lifting afterward.
3.15.2009
Sunday, March 15th - St. Patrick's 8K
10 miles, hard
40 degrees, wet
Today the GRC split forces for the dueling St. Patrick's races in DC and Baltimore. I joined Diego, Billy, Alex, Dylan, Pat HUGE, and Sheena for the St. Patrick's Day 8K in the morning on Pennsylvania Ave. Afterwards, I drove up with Dylan and Diego to watch Jake, Reaves, Sam, Bain, and Melissa race a 5K in Baltimore. It was a full day of racing with success across the board for GRC.
As for my 8K race: I planned to use this race to simulate the first half of the Cherry Blossom Ten Miler - start at 5:15/mile, settle into 5:20s, finish in 5:15 for a total time of 26:30. If my experience today is anything like CB, I'm in trouble.
Our pack of GRC guys crossed the mile mark in 5:10 and I felt like I was exerting myself just too much. Perhaps my reaction was only from hearing the split rather than an accurate assessment of the situation. I tried to settle back to 5:20 as planned, but must have slowed even more. Even as Patrick and Dylan started to pull away I never snapped back into a competitive mode. A lack of noticeable mile markers didn't help either and I didn't realize how slow I was until I crossed the 5K in 16:40. By then I didn't feel like I had any ability to go faster, and I cruised in to finish in 26:50. I'll have to spend the next few days evaluating what went wrong and trying to come up with a quick fix; Cherry Blossom is three weeks from today.
Congrats, though, to my teammates for great races and PRs. Here are the 8K results.
The race in Baltimore was a pleasant surprise as the other half of the GRC team dominated and swept the top awards. Congrats to Klim for a big PR and breaking 15 minutes, and Melissa for a PR as well. Here are the results and pictures from the 5K.
We followed up with a St. Patrick's celebration at The Powerhouse and a party with our Falls Road friends.
40 degrees, wet
Today the GRC split forces for the dueling St. Patrick's races in DC and Baltimore. I joined Diego, Billy, Alex, Dylan, Pat HUGE, and Sheena for the St. Patrick's Day 8K in the morning on Pennsylvania Ave. Afterwards, I drove up with Dylan and Diego to watch Jake, Reaves, Sam, Bain, and Melissa race a 5K in Baltimore. It was a full day of racing with success across the board for GRC.
As for my 8K race: I planned to use this race to simulate the first half of the Cherry Blossom Ten Miler - start at 5:15/mile, settle into 5:20s, finish in 5:15 for a total time of 26:30. If my experience today is anything like CB, I'm in trouble.
Our pack of GRC guys crossed the mile mark in 5:10 and I felt like I was exerting myself just too much. Perhaps my reaction was only from hearing the split rather than an accurate assessment of the situation. I tried to settle back to 5:20 as planned, but must have slowed even more. Even as Patrick and Dylan started to pull away I never snapped back into a competitive mode. A lack of noticeable mile markers didn't help either and I didn't realize how slow I was until I crossed the 5K in 16:40. By then I didn't feel like I had any ability to go faster, and I cruised in to finish in 26:50. I'll have to spend the next few days evaluating what went wrong and trying to come up with a quick fix; Cherry Blossom is three weeks from today.
Congrats, though, to my teammates for great races and PRs. Here are the 8K results.
The race in Baltimore was a pleasant surprise as the other half of the GRC team dominated and swept the top awards. Congrats to Klim for a big PR and breaking 15 minutes, and Melissa for a PR as well. Here are the results and pictures from the 5K.
We followed up with a St. Patrick's celebration at The Powerhouse and a party with our Falls Road friends.
3.14.2009
Saturday, March 14th
8 miles, easy
45 degrees, cloudy
Met with the GRC guys at the store for a pre-meet run. Jake led us on a somewhat experimental route towards the Palisades and back along the canal, with an add-on at TR Island.
45 degrees, cloudy
Met with the GRC guys at the store for a pre-meet run. Jake led us on a somewhat experimental route towards the Palisades and back along the canal, with an add-on at TR Island.
Friday, March 13th
7.5 miles, easy
40 degrees, dark
Ran to the Lincoln Memorial and back via RCP. Easy day.
40 degrees, dark
Ran to the Lincoln Memorial and back via RCP. Easy day.
3.12.2009
Thursday, March 12th
14 miles, easy
45 degrees, dark
Ran a mid-week long run with Reaves since we won't be able to this weekend. After two days of running with Tyler we made this easy day actually easy.
45 degrees, dark
Ran a mid-week long run with Reaves since we won't be able to this weekend. After two days of running with Tyler we made this easy day actually easy.
Wednesday, March 11th
10.5 miles, hard
55 degrees, windy
Met with the GRC crowd for a workout at the BCCHS track. Everyone did their own thing, but finally I got someone to run a tempo workout with me :) I ran 3 x 2-mile with Reaves at goal Cherry Blossom pace. The workout felt hard (especially that last interval), but I reminded myself that race day will feel much better. Calves really hurt tonight...
Splits: 10:36 (5:15, 5:21); 10:38 (5:16, 5:22); 10:37 (5:16: 5:21)
55 degrees, windy
Met with the GRC crowd for a workout at the BCCHS track. Everyone did their own thing, but finally I got someone to run a tempo workout with me :) I ran 3 x 2-mile with Reaves at goal Cherry Blossom pace. The workout felt hard (especially that last interval), but I reminded myself that race day will feel much better. Calves really hurt tonight...
Splits: 10:36 (5:15, 5:21); 10:38 (5:16, 5:22); 10:37 (5:16: 5:21)
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