Running With Pepper

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.