| Location: Falls Church,VA,USA Member Since: Mar 02, 2008 Gender: Male Goal Type: Other Running Accomplishments: 2010 Ocean City Half Marathon: 1:41:49
2008 Marine Corps Marathon - 3:40:59 2009 Clarksburg 5k - 20:05 2008 Jingle all the way 10k - 42:36 2009 Cherry Blossoms 10 Miler - 1:14:43
Short-Term Running Goals: Run a sub 3:20 Marathon
Run a 1:30 half marathon
Ensure my heart doesn't explode while running, biking, hiking, and exercising. Live long and prosper.
Long-Term Running Goals: Keep on running and not become a lard-a$$.
Personal: Pepper is my dog, thus my namesake. Used to run quite fast in the USMC (15:30 3 miles was my best) but stopped running when I got out. Now, it's much tougher and I generally cycle more than I run. However, I still compete in races because it's run and I can be a wee bit competitive.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.44 | 10.00 | 0.00 | 3.10 | 129.54 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 miles in 25:20 on the treadmill at the gym after working out the back and bi's. Felt good to run again after the holidays. Started my new job and I must say, Booz Allen Hamilton is the place for me.
(Brooks Infinitis 72.9 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles in 30:22 in the pouring rain after work. Ran down Washington Blvd to Ballston and back along the Custis and W&OD trails. Cold for the first 10 minutes then fine for the rest. Felt great, relaxed, and quite content to be out running. Damn the weather here is miserable.
(Brooks Infinitis 76.9 miles) | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Nice weather on Super Sunday equals a six mile run in 46:11. Felt good to start back. Easing back into training for spring races. (Brooks Infinitis 82.9 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles on the W&OD Trail. Total time 42:27. Right hip felt a little tight at the end..nothing to worry about. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 miles on the W&OD Trail. Nobody out since it was a Friday night....just how I like it. Total time 42:11. (Brooks Infinitis 93.9 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Several iterations of the Billy Goat Trail, each being around 45 to 50 minutes followed by several nice walks with dogs. Total mileage, 6 miles. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the W&OD and Custis Trails. Weather has been stupendous lately...60s and very nice. Total time was 53:31. (Brooks Infinitis 100.9 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6.25 easy miles on the C&O Canal Tow path. Really windy, which caused my breathing to be all screwed up throughout the entire run. Total time: 47.23. (Brooks Infinitis 107.15 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles after taking Pepper to his daily evening dog park romp. Today, he wanted to eat an annoying little dog....I almost let him, but was secretly hoping that he'd eat the moronic owner instead. New running route up some massive hills and through some cool neighborhoods in Arlington. Total time: 40 minutes. (Brooks Infinitis 112.15 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Run after the dogpark along the Custis trail for 6 total miles.
Total time was 46:00 on a relatively hilly route. Right rearend/upper
leg has been tight and I've been stretching it every day to try and get
over it. Felt better throughout the run until about 1 miles from the
end. Oh well....I'll push through it just like I do everything else. (Brooks Infinitis 118.15 miles)
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| | Race: |
Cherry Blossoms 10 Miler (10 Miles) 01:14:43, Place overall: 1433, Place in age division: 236 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran the Cherry Blossoms 10 miler, even though I really didn't feel like running it. The end result of the race was me getting a sinus infection and finishing in 1:14:43. Not too shabby considering I really don't run as much as I used to. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles on the treadmill at the gym cause it was pouring outside. Arg, I hate the treadmill! |
| | Race: |
Clarksburgh 5k (3.1 Miles) 00:20:05, Place overall: 15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
| Ran the Clarksburg 5k on Saturday to celebrate Amy's 30th birthday. Course was quite hilly. Started mid-pack and had to weave through slower runners. Course description...beginning was up a hill for about .3 miles, went down and around for about .3 miles, then back up another hill for .4 miles. Hit the first mile at 5:53. From there, it was down hill for a bit (.5) then back up another hill (.25) then back down .25. Hit mile 2 at approx 13:20. Next .5 mile was pretty flat and it looped around the road then we entered a gradual hill staring straight to the finish line for the last .6 miles. This was quite the moral booster/degrader as you could see the end but needed to go uphill to get there. Overall, finished the race in 20:05 for an average of 6:28 miles. Finished 15th overall out of 360 people and 2nd in my age group. Not too shabby....drank plenty of re-hydrating beer after the race at Amy's birthday party. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running or biking today. Started a new workout at the gym...the 300 Workout. a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps It's all done in immediate succession and almost made me puke. I like it...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Nice 4 mile run in the rain on the W&OD/Custis trails. Easy, although the bottom right hip started to get tight around mile 2 or so. Total run time: 30:05. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 7.25 easy miles on the Four Mile Run and W&OD trails after work and the dog park. Thought about bringing Pepper but he probably be a pain. Went slow during the run to make sure my hip wasn't hurting too bad. It really only hurts when I go uphill???? Huh??? Not sure what's going on but my stubborn rear isn't going to the doctor anytime soon. Finished in 56:03 with minimal discomfort in the hip. As I write this, on the following day, I do have some pretty good soreness and can generally locate a specific pain point. Oh well, no pain no gain! | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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5.25 miles on the Custis Trail, through Ballston, and out Wilson. HUGE hill on Wilson Blvd at mile 3.5 and it was an ass-kicker. Almost had to ask an old lady at the top for some of her oxygen. Good to see our DC humidity is back in full effect.....wait, it's only 75 degrees out now. I can't wait until it's 95 degrees with the humidity...then it'll really feel good. Right hip is feeling a lil better and I continue to stretch it out. Planning on biking for the rest of the week and biking some distance at the beach this weekend. Oh yeah....I'm going to the beach this weekend....anyone care to join? | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles round trip to and from the dog park with Pepper. Thought the pup was gonna pass out from the heat and all the playing he did at the park. Happy summer bloggers! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran with Pepper tonight and we went to and from the dog park for a total of 4 miles. It is HOT and HUMID in DC, thus, my pup was dying at about mile 1.5 and we really had to slow down. He got some good cooling swimming at the dogpark for about 45 minutes then we ran back another 2 miles back to the house. Good run and I have one tired doggy. Legs were really tired from my Sunday bikeride out to Mount Vernon and back. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Long time since I blogged. I've been riding my bike to/from work everyday for a nice 18 miles per day and riding plenty on weekends. Wanted to start running again to keep fitness even better! 3 miles after work with the pup in 24 minutes. Felt good although legs are tired from my daily commute and not using the running muscles daily. I shall build up to at least 5 miles a day and perhaps more from there. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 3.1 miles in 25:15 with the pup after work. Small pee breaks throughout the route as all the essential rocks and trees are now watered. Nice to get out for a run while I'm ramping down the biking except for biking to/from work. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Off day from riding the bike to work. 4.5 mile run on W&OD and 4 mile run Trails tonight in 36:19. Also took Pepper out for a nice 1.5 mile walk tonight, plus playing time at the dog park. Woohoo for tomorrow being Friday! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| First night with my new running club...The Shirlington Running Club. They run a 5k every tuesday at 6:30pm after work. Ran from the house as a warm up to the meet-up point (appropriately located at a brewery for the post-run happy hour) and ran the 5k with the group. Total run distance for me was 5 miles and the total time was 36:57. Feels good to be back running. Now......Happy Birthday Dale!!!! Happy Birthday Marine Corps!!!! Oh...I rode back and forth to work on my bike too...19 total miles on the bike. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 total miles for the night. 1.25 miles to the meet-up point for the Shirlington Running Club in 8 minutes. 3.5 miles with the group in 25:12. Finished up with .25 miles home after having a few brewski's at Cap City Brewery in 2 minutes. Total run time was 35:12. Happy Thanksgiving folks... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 total miles in 38:46. Had a 1/4 mile sprint in the from my turnaround point and hit a BIG hill in the last half mile. Good run which is laying the groundwork for a 18 minute 5k. Yes, that is my goal and it is achievable in the next 1-2 months....Happy 4th Birthday Pepper!!!! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| 5.1 miles around the area in 39:12. Mileage included a nice long 1/2 mile hill around .75 into the run then rolling hills throughout the rest, before a flat run to the end. Did a 1/2 mile interval where I paced myself at 5:45 per mile pace. Feel good after this run, and will run tomorrow night with my running club. My dog is insane... |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.14 | 0.00 | 0.00 | 0.00 | 4.14 |
| 4.14 miles in 33:31 with a nice (well, not really) half mile long hill about a mile into the run. Intent of the run was to return a DVD to the kiosk...mission accomplished. Oh, it was freezing outside (approximately 25 degrees) during the run but I dressed accordingly. One more day of work this week...woohoo!!! |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.44 | 10.00 | 0.00 | 3.10 | 129.54 |
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