13 miles, easy
45 degrees, cloudy
Met with Bain for a long run at Riley's Lock. Great to catch up with him.
2.13.2011
Catching Up...
Running through January was relatively uneventful. The winter wasn't too disruptive aside from Thundersnow Commutageddon, there were no races, and only a few workouts. Here are the highlights:
1/23: 15 mile progression run with Dickson, Sam, and Matias, with splits:
7:59; 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46
2/1: Workout on my own at Hains Point, nearly attacked by a red fox. 5 min, 4, 3, 2, 1, 4, 3, 2, 1.
2/9: Track workout at BCC after several weeks of being snowed out: 5x1200m. Splits: 3:53; 3:51; 3:49; 3:47; 3:42. Thanks to Ban for helping me through these.
2/11: Turnover-focused workout with Dickson and Dave: 5 min, 3:00, 2:30, 2:00, 1:30; 1:00; 5x 30 sec. I followed up by going to the gym and doing core work and squats.
1/23: 15 mile progression run with Dickson, Sam, and Matias, with splits:
7:59; 7:19; 6:57; 6:54; 6:48; 6:45; 6:42; 6:52 (turnaround); 6:37; 6:31; 6:24; 6:16; 6:10; 5:53; 5:46
2/1: Workout on my own at Hains Point, nearly attacked by a red fox. 5 min, 4, 3, 2, 1, 4, 3, 2, 1.
2/9: Track workout at BCC after several weeks of being snowed out: 5x1200m. Splits: 3:53; 3:51; 3:49; 3:47; 3:42. Thanks to Ban for helping me through these.
2/11: Turnover-focused workout with Dickson and Dave: 5 min, 3:00, 2:30, 2:00, 1:30; 1:00; 5x 30 sec. I followed up by going to the gym and doing core work and squats.
1.07.2011
Wednesday, January 5th
10 miles, hard
30 degrees, dark
We had one of our larger track workouts tonight with at least 16 guys participating. Jerry had us run 6x1200s, but I struggled with the pace. Dickson, Matias, and I began running at 78 sec/lap for the first two intervals, then 76 sec/lap on the next two, and had a goal of 74 sec/lap on the last two. By the end of the first four intervals I was convinced that I wouldn't be able to go any faster, so I only ran the first 800m of their 1200s. I did the last interval in spikes. It wasn't a great workout, but it was still a solid workout for where I am right now, and it was the kind of thing I need to get my speed back. It's gonna hurt.
Splits:
3:55; 3:52; 3:45; 3:50; 2:31; 2:24
30 degrees, dark
We had one of our larger track workouts tonight with at least 16 guys participating. Jerry had us run 6x1200s, but I struggled with the pace. Dickson, Matias, and I began running at 78 sec/lap for the first two intervals, then 76 sec/lap on the next two, and had a goal of 74 sec/lap on the last two. By the end of the first four intervals I was convinced that I wouldn't be able to go any faster, so I only ran the first 800m of their 1200s. I did the last interval in spikes. It wasn't a great workout, but it was still a solid workout for where I am right now, and it was the kind of thing I need to get my speed back. It's gonna hurt.
Splits:
3:55; 3:52; 3:45; 3:50; 2:31; 2:24
Tuesday, January 4th
9 miles, easy-moderate
30 degrees, sunny
I met with Ben and Mike for the usual run through RCP, but via the Zoo. We started at 7 so there was actually sunlight when we ran.
30 degrees, sunny
I met with Ben and Mike for the usual run through RCP, but via the Zoo. We started at 7 so there was actually sunlight when we ran.
Monday, January 3rd
8 miles, easy
30 degrees, dark
I met with Ben for an easy run through Georgetown, the Mall, and up 14th before work.
30 degrees, dark
I met with Ben for an easy run through Georgetown, the Mall, and up 14th before work.
Sunday, January 2nd
0 miles
That was an inauspicious start to 2011... I didn't wake up in time for the group run thanks to the iPhone's Y2K11 alarm glitch, then I wussed out of running completely.
That was an inauspicious start to 2011... I didn't wake up in time for the group run thanks to the iPhone's Y2K11 alarm glitch, then I wussed out of running completely.
Saturday, January 1st
4 miles, easy
45 degrees, cloudy
I ran around the deserted streets of downtown DC midmorning before the PSU-Florida Outback Bowl game. My legs didn't feel that great, and running on concrete didn't help. I ran a new loop... down 14th, New Hampshire, 16th to the White House, up Connecticut, up 17th, New Hampshire, and 14th.
45 degrees, cloudy
I ran around the deserted streets of downtown DC midmorning before the PSU-Florida Outback Bowl game. My legs didn't feel that great, and running on concrete didn't help. I ran a new loop... down 14th, New Hampshire, 16th to the White House, up Connecticut, up 17th, New Hampshire, and 14th.
1.02.2011
Friday, December 31st
9 miles, easy
45 degrees, cloudy
Ran with Klim, Ernst, Chuck, Dickson, Max, and Wiggy from The Line on the last run of the year.
45 degrees, cloudy
Ran with Klim, Ernst, Chuck, Dickson, Max, and Wiggy from The Line on the last run of the year.
Wednesday, December 29th
11 miles, hard
45 degrees, dark
Ran the track workout with the team at BCC. I wasn't sure how I'd feel going into the workout since my legs were so tired yesterday, but I was pleasantly surprised how strong I ran. We started the 5xmile with a large group at 5:21, and cut it down to 5:17 on the next two intervals. I held onto the pace set my Dickson and Sam over the last two mile repeats, finishing in 5:05 and 4:59. It was a great way to end the year.
45 degrees, dark
Ran the track workout with the team at BCC. I wasn't sure how I'd feel going into the workout since my legs were so tired yesterday, but I was pleasantly surprised how strong I ran. We started the 5xmile with a large group at 5:21, and cut it down to 5:17 on the next two intervals. I held onto the pace set my Dickson and Sam over the last two mile repeats, finishing in 5:05 and 4:59. It was a great way to end the year.
Tuesday, December 28th
9 miles, easy
35 degrees, sunny
Ran the RCP-AG-Towpath-RCP loop on my own in the morning. Legs felt very tired.
35 degrees, sunny
Ran the RCP-AG-Towpath-RCP loop on my own in the morning. Legs felt very tired.
Monday, December 27th
8 miles, easy
30 degrees, sunny and windy
I ran on my own through RCP, starting at Pierce Mill to avoid the wind.
Sunday, December 26th
13.5 miles, moderate
30 degrees, cloudy and flurries
I drove back to DC early to beat the blizzard, only to arrive in DC to absolutely no snow. I took advantage to the remaining daylight and went on a long solo run through RCP along the Western Ridge to The Line, and back.
Saturday, December 25th – Christmas
7 miles, easy
25 degrees, cloudy
I snuck out of the house after Christmas morning with the niece and nephews, and before dinner to join my buddy Patrick Matolka on our annual Christmas run.
Friday, December 24th
0 miles.
Went skiing with Meg instead of going for a run... great quad workout.
Went skiing with Meg instead of going for a run... great quad workout.
Thursday, December 23rd
10 miles, easy
25 degrees, cloudy
Ran with Dickson around The Mall and Hains Point before hitting the road to go home for Christmas.
Wednesday, December 22nd
10 miles, hard
30 degrees, dark
Met with a small group for a track workout at BCC. Jim Daly and I made up the B group, and ran 8x800 in 2:41; 2:40; 2:37; 2:36; 2:32; 2:33; 2:26; 2:24, and felt pretty good about it. It was especially nice to have Coach Jerry clear lane 1 of snow and ice for us.
Monday, December 20th
4.5 miles, easy
30 degrees, windy
I met with Carl Fudge on a break from work to run along the Mt. Vernon Trail.
Sunday, December 19th
10 miles, easy
30 degrees, sunny
I met with Jarrin, Bain, and company for a run at The Line the morning after 1MT4, and another Penn State Volleyball National Championship.
Saturday, December 18th – Chemistree Run
5 miles, moderate
30 degrees, sunny
Ran the Chemistree Run in McLean, a nice community race in honor of a local high school science teacher. There was no competition at this race, so I ran a tempo 5K in about 18 minutes flat. Won tickets to a Wizards game, a pair of shoes, and a gift certificate for a Road ID.
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