Running With Pepper

Hiking during the day with Pepper out at Catoctin Mountain Park (http://www.nps.gov/cato/)in Thurmont, MD. Not too many people on the trails, which was very nice, although we did find a few. Hiked out to several vistas, overlooking several valley's on different sides of the mountain, all of which were very nice. As we were hiking out we passed a group of people who asked me about the availability of water on the mountain. Of course, they had dogs and didn't have any water with them, so I gave some of mine to their dogs (Not to the people!). For the record, Corgies should probably not be hiking on a mountain, especially when their irresponsible owners don't have any water on an 85 degree day. Needless to say, Pepper and I had a fantastic time and he was thoroughly exhausted when we got back to the car. The hike was for 6 miles and then later in the day, we went for a nice 2.5 mile trot. Nice and easy 8.5 miles for the entire day.

Ran after work around Pimmit Hills across the road and did the 5 miles loop. Finished the loop in 38:44. It took a while to get going tonight and my right foot hurt near the back left side of the ball of my foot. Odd, it's been a little like that lately but I haven't been all that worried about it. After I warm up, it typically goes away. Afterwards, I gathered Pepper up and we did a nice and easy 2 miles for a cooldown for a total of 7 miles for the day. He's really getting good with running with me which bodes well for us in the future, especially since it should get cooler sooner. Looking forward to a really short week as this is my last "friday off" from a summer 9/80 program. Oh well, it's been nice while it lasted but I also have plenty of vacation saved for future use. Thinking about hiking this Sunday, somewhere in Shenandoah, but I'm unsure if I want to put the miles on my car. Oh well...a decision will come soon enough. At least I have Penn State football on Saturday. Let's go State! 1-0 and onward to a National Championship!

(Brooks Infinitis 319 miles)

Took a nice trip out to Shenandoah National Park and hiked Little Devil Stairs with fellow blogger Lucia and my pup, Pepper. It was a beautiful day outside and the hike was fantastic. The first 1.8 miles were quite strenuous and steep, included an incident/run-in with some overly aggressive bees, but we all survived. By the time the day was over, Pepper was/had pooped, Lucia was stung twice by bees, and I was happy to just be out there. Great hike, company, and overall day out in the woods. Thanks for driving Lucia! Pepper enjoyed meeting you and contrary to my predictions, got enough sleep in the car ride back. He was crazy for the rest of the day and wouldn't let me relax at all.

Ran after work on my 5 mile loop in 36:47...felt ok during the run but couldn't get my breathing regulated. It was pretty humid and I believe that it contributed to my breathing issues. Hit the long steep hill towards the end of the run and trucked all the way to the top then took a slow job at the top to catch my breath. Stepped up the run and finished the last mile at a nice gallop. Afterward, I took Pepper for a 1.5 mile trot/stroll to round out the evening. Plan is to try and run every day this week at or after work for at least 5 miles to have a fun-filled week of running.

(Brooks Infinitis 325.5 miles)

Took time during work to run from my office, down to Georgetown and out to Fletchers Boathouse. The weather was fantastic as it was a steady downpour from when I crossed the key bridge the first time until I came back to it. Although humid, it kept me cool during the entire run and I was able to get a great pace in. The last 1.3 miles of the run was a gradual run uphill on the Custis Trail from to my office at Courthouse. Right as I was starting to tire from the hill, I hit the top and ran to my office. Finished the 8 mile course in 61 minutes flat for a nice pace below 8 minute miles. I also entered my time into several race predictors and everything seems to point towards me running right over a 3:30 at the MCM next month. I think with a litte dedication and hard work over the next 47 days, I can get my time below my goal of 3:30. Time to get back to work.

(Brooks Infinitis 333.5 miles)

Ok, working from home today and that gives me the liberty to take time during the day to run. No excuses, so I decided to hit the W&OD trail for some speed.

1 mile	7:08	Warmup Felt pretty good
.5 miles	4:00	Slowed down to catch breath
.5 miles	2:44	First speed...hurt at .4
.75 miles	4.52	Caught my breath back
.5 miles	2:50	Second speed...hurt again, .4
.75 miles	5:00	Caught my breath back
.5 miles	4:00	Cooldown
.5 miles	3:45	Cooldown
.5 miles	3:50	Cooldown
.5 miles	3:28	Cooldown
Total: 6 miles	Total Time: 40:57	Felt beaten down after, but good overall

Total mileage was decent and I really only pushed it really hard on two .5 mile sets. My cooldown mileage at the end of the running felt good and I was able to move pretty quickly. Overall, I feel that I needed to start doing some type of speedwork to increase my overall speed. Running at a 7:30-7:45 pace feels really good at this point, but I know I can do better in the future. Good hard running today...hitting the gym tonight to round out the day.

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Went to the gym tonight and did back and bi's. I'm a little dismayed with the fact that my Pull-ups are down to only 20 from about 24 a month ago. It may be the fact that I had a good hard run earlier, but it's still bothers me. I will be sore tomorrow since I took last week off from the gym. Afterwards, came home to Pepper and we took a nice 2 mile walk/trot around the neighborhood. Besides wanting to eat a Pug, he's just a pleasure to wander with. Oh, it's also great when he's sitting on the couch next to me and being a good boy. I wonder if I need to get new shoes anytime soon...hmmmm...more money to spend.

(Brooks Infinitis 341.5 miles)

For some reason, I couldn't sleep last night and got 4 to 4.5 hours of sleep. I left work early today, came home to the pup, and promptly took a nice 2 hour nap on the couch. I feel MUCH better now. Went to the gym tonight to do chest and tris and also did 31 minutes on the eliptical machine. Total mileage was 3.35 miles. It actaully felt good since my legs are quite sore right now from running and the gym strengthening exercises I'm doing. For those of you in the DC area....it is muggy out, isn't it? Oh well, have a great weekend and let's go Penn State football. Moving to 3-0 with a pounding of the Orange.

5 miles after work with Pepper. He's such a good runner and a joy to have around. Somehow lost my digital watch so I'm going to have to look for it. I don't know what time I finished in, but that is ok...no worries.

Took time from work and ran out out and back on the Custis Trail out to the end at the intersection with the W&OD Trail. Total run distance was 8 miles and I once again have no idea where my watch is so I don't have a time. Based on when I got back to the gym to take a shower, it was right around 60 minutes + or - a few. Run felt good once I warmed up and I'll head over to the gym tonight. 39 days to the MCM. giddyup!

(Brooks Infinitis 349.5 miles)

Ran 3 miles after work with Pepper. Took it easy as he had a little cut on his paw so I didn't want to run him too hard.

(Brooks Infinitis 352.5 miles)

Up in Pennsylvania for a family wedding and got to run with my brother/fellow blogger (Dale). Ran around the old neighborhood for 6.67 miles and finished in 51:22. (all this is according to his blog as he as the fancy GPS). Good run then some partying at night with the family. Weather was 48 degrees when we started.....fantastic! Finally, cool weather where I don't die from the heat while running.

(Brooks Infinitis 359.89 miles)

Out with Pepper after work for a nice 3 miles. His paw is much better but I didn't want to push him in the heat. It looks like it should cool down in the latter portions of the week, so maybe we can do 5 together. Hit the gym after the run and did pyramid pull-ups (50) and pushups until I almost died. Also hit the abs quite hard and did a few more chest exercises. Overall, exhausted from being back at work and working out so hard.

(Brooks Infinitis 370.37 miles)

Got lots of sleep last night and hit the streets after lunch at work. Ran a nice 1.5 mile warmup to the track at Washington & Lee High School in 11:21. I then ran 100 meter sprints w/ 100 meters jog in between for 1.5 miles in 9:39. Finally, did a nice 3 mile cooldown run in 23:05 back to the office. Total mileage: 6 miles in 44:05. Good running today but I need to get some new shoes. My calves have hurt each time out at about mile 5 and today was no difference. Well...more money spent. At least it's for a good cause.

(Brooks Infinitis 376.37 miles)

Out with Pepper for 3 miles after work. At dinner then headed over to the gym for 1.25 hours biceps and triceps. Needless to say....I can barely lift my arms but they feel pretty good overall. Got new shoes today....I'm back to Asics....yeah, no more Brooks Infiinitis. The Asics are the first kind I ever bought and they somehow have pressure on all the right spots of my feet. I will be treating myself to a nice 8-10 mile run tomorrow to start breaking them in.

On another completely unrelated point, I had another job interview for a position with the Denver Public Schools as their Emergency Response and Crisis Management Coordinator today. It seemed to go well, and if I don't get the FEMA job, I'll probably take this one. Next step, if I make it, is an in-person interview out in Denver, which would happen in the next two weeks. I'm trying my darndest to get out to Colorado, especially in time for ski season, so lets hope for the best. Also....I would love to run it altitude again, oh, and bike, ski, hike, camp...I think you get it. 

6.04 miles on the treadmill in 55 minutes after dinner. I HATE running on the treadmill but didn't feel like running in the rain tonight. This was my first run in my new shoes and they feel good. Oddly enough, my legs don't hurt like they did with my old shoes. Go figure. No wanderings for Pepper and I since he doesn't really like the rain. First day of work in my alternate/soon to be permanent office in McLean....odd, very odd. Commute was nice (8 minutes instead of 35-45).

(Asics Kayano 14 - 6.04 miles)