Pool Running is Fun

I feel terrible today (too much party last night). So much so that I feel half sick. oops.

16 min, WU

36 min Tempo Run

16 min. CD

Well today I got up at 5:50 am and I am eager to get back on schedule with my build-up after some bumps in the road last week. At least the days I missed were scheduled easy days and I've nailed my workouts besides the blizzard day last week. I didn't have my GPS because it ran out of juice and I left my charge cord back in Ohio.  I went on perceived effort and time.  Perhaps I was fast, perhaps I was slow but who knows. I worked the system I was targeting.

Speaking of which, back home it was snow covered and 10 degrees this morning.  Here in DC it was 36 with hardly any wind.  I would much rather train here for a spring race and back home for a fall race.  Alas the heat in the summer is easier to deal with than a foot of snow.

10 easy. cooollld this morning.

10 miles easy before work. same old core routine.

jogged out to the meetup spot and met Brian for a 15 mile long run.  He was recovering from the flu and was coming back into running. He came with me all the way to the turn around though. we started slow than began cruising 6:40s after the turn around he was hurting so I slowed the pace a bit and decided to lay the hammer down on the pace at 11 miles and Brian took off to his own run.  Besides that massive-ass quarter mile hill on Harvard street that slowed my time I did a good job of speeding up.

There were packs and packs of resolution runners this morning. I was out on a long run pushing the pace in the last two miles when I come closer to a dude who was smaller than I am and who was running super efficiently and was clearly no resolution runner. I mentioned that most people weren't easily running 6:20s out here when he revealed that he was a 4:04 collegiate miler for some school in Missouri. A dude that was on a whole different level than my after work hobby excursions. You never know who you will meet out on the trails around here. 

Felt tougher and stronger today. Must have been that Cliff bar I ate an hour before the run.

splits:

7:17, 7:19, 6:41, 6:42, 6:40, 6:40, 6:40, 6:45, 6:39, 6:50, 6:51, 6:26, 6:33, 6:22, 6:58 

I ended up not running today.  It was a combination of things I suppose. 1) the hard 15 yesterday 2) the ice skating session yesterday evening 3) the extraordinary amount of beer I had last night 4) pure laziness.

I know that as the marathon gets closer I will have to start changing some things. My new resolution is to drink less beer.  Too much beer just makes me tired and lazy the next day. 

16 min WU

5 x 4:00 minutes @ 5K-3K pace w/ 2:00 min. jogs

20 min CD

Great workout this morning.  It was also warm, 44 degrees so I didn't have to wear tights. Beautiful outside. 

10 easy.  I was running along and I looked ahead and saw a huge dead squirrel on the path.  When I got closer, I realized it was a rat.  The thing was massive.  A giant, massive, sick, bloody, Georgetown super rat. Still cleaner than most of the people hanging out in the Capitol building.  

2 mile WU

7 mile tempo at 5:50s pace

2 mile CD

Well today was cold in the morning so I bundled up in tights, hats, gloves, under armor, etc. It took awhile to get warmed up. I had a tempo run on the docket at projected goal marathon pace.  It was a rough one but I think that's because I didn't do a better job of pacing.  I always end up going too fast i.e. 5:30s 5:40s, or too slow 6:00s but I got it right by the third mile.  It's hard to nail the 5:50s so I have to pay attention. You can see from my splits that my paces were a little messed up this time around. oh well, I still averaged a pretty decent pace even with the cold and extra clothes.

8:04 (WU), 7:01 (WU), 5:55, 6:04, 5:36, 5:55, 5:53, 5:55, 5:52, 7:14 (CD), 7:29 (CD) 

10 easy after work.

10 easy after work

wow is it beautiful out. 50 degrees, calm and sunny! I really got after it today and I amazingly felt great! I can tell I am getting faster. Besides the mile with that huge ass hill, I averaged low 6:1Xs the last 4 miles!

7:15, 7:11, 6:58, 6:45, 6:45, 6:38, 6:30, 6:28, 6:35, 6:31, 6:29, 6:23, 6:18, 6:12, 6:48, (3:27 for last .50) 

I hope Boston has weather exactly like this!  There is no better weather than starting in mid mid 40s and ending at 50 degrees on a calm day. 

8 easy.  Beautiful running weather. 55 degrees, drizzly.  I was actually out in shorts and a tech tee. Strangely enough I passed some people running in hats, gloves, pants, and running jackets.  Apparently they didn't get the memo that 55 was warm for running.

16 min. WU

4 x 5:00 min. @ 5K+ pace w/ 2:00 min jogs

16 min. CD

Very warm this morning.  Started at 60 degrees with some fog.  I was running by the Potomac and there were big pockets of warm 60 degree air and pockets of 40 degree air (or so it seemed).  By the end of the run there was dense fog and the temp had dropped in the low 50s. I was in a tech tee and shorts and my shirt was sweat drenched.  Reminded me of running in September. The weather should be back to normal in the low 30s tomorrow morning at run time. 

10 miles easy. This morning it was 40 and raining.  This is the worst weather.  If it was 30 and snowing it would be better.  If it were 50 and raining it would be better.  But a cold wind with rain and mud on the trails is no fun. legs were heavy.

I couldn't run today.  I found out that my new job is actually located on my school's other campus, which is really tough to get to without a car.  As such, I will have to make a long commute and spend more money even though I am earning more money so why commute?  However, I need to advance my career in the field I want which is this new job.  I was so nervous and anxious about what to do I barely ate anything and felt sick.  I took a Tylenol PM so I could sleep but still woke up at 3:00 am to eat some cereal. I would have gotten sick or injured had I run in that state.  I will get my temp run in on Thursday.

I warmed up 2 miles then started my tempo with a 5:55 mile but I couldn't keep it up.  I just felt terrible with all of the stress and fear I am feeling.  It is welling up like a pit in my stomach and it makes me afraid which really affects my running.  I'm afraid of huge changes and next week will be a big change, new job, new location, longer commute, etc. It is getting to me.  I am just going to take this week as a down week and continue on as best I can. I ended up running the rest of the run easy.

10 easy at lunch.  Since today is my last day I stayed out longer and did some drills and strides along with some lifting.  Man it was colder than normal and windy yet sunny.  Legs felt sluggish because I haven't been keeping up with my drills and strides.  The important thing is that I got my run in and I am feeling a bit better about the big change.

17 mile long run with Scott.  Beautiful day outside.About 45-50 sunny with a slight breeze. started in the 7:00s but quickly went into the 6:40s, then 6:30s, a few 6:20s, etc.  Scott was going to do the last 4 miles at his goal marathon pace.  I said I would try to go with him but I knew I wouldn't make it.  I ran one mile at 6:10 and backed off.  Is seriously hit the wall.  Ouch.  it sucked.  I am sore as shit right now.  I almost feel a little like how I did after the marathon. Everything hurts a little.

today revealed that I still need to work on my base endurance. So instead of trying to nail 16-18 milers in 6:30s, I should run a few 20 milers at 7:00 pace. I know that goes a bit against the Hanson's methods but I know that's what I need after not exceeding 12 miles in a run all last summer and fall.

7:07, 7:04, 6:52, 6:43, 6:49, 6:40, 6:49, 6:39, 6:50, 6:35, 6:30, 6:25, 6:27, 6:10, 6:48, 7:00, 7:41 

12 miles easy. averagedin the 6:50s. very beautiful day near 60. hmm tuesday it's supposed to be 24.  WTF

warmed up then went down to a local ghetto track to do some repeats.  Quit at the start of the 4th 800.  I just wasn't feeling it.  I start my new job tomorrow and I am nervous and can't focus on running for some reason.

first day at my new job way out in Ashburn.  The commute wasn't so bad but it was 22 degrees and windy, dark when I left and dark when I came home.  I'm not used to the new surroundings and routines.  It takes time for me to settle in and get used to the new routine.  The good news is that my supervisor is flexible and I can get my run in at my lunch break even though the locker room facility is far away from the office. I'll try it tomorrow.

8 miles easy+  Super cold and windy (for the DC area) about 25 degrees.  Hard to get the legs warm and I think my hard NW Ohio cold tolerance has worn off since I moved here over two years ago.

I only got in 8 instead of 10 because of the amount of time I have for lunch + abs/situps + shower.  I think I will start implementing some morning runs of 4 miles to my routine a few days a week like I used to do last summer when I ran at lunch.

Still not super happy with the new routine and commute but I'll adjust.  I just hope I can get back into some good training like I had a few weeks ago.  I need my tempos and workouts back.

8 miles. Flipping super windy and cold.  The wind felt like death running into it but going the other way it felt like a pleasant winter day.  Snow on the ground.  Pushed the pace.

sick. bad cold. terrible weather. didn't run.

still have a cold.  Got in 10 easy.

still sick.  Not running.

6 x mile @ strength pace. As you can tell from the splits one direction was directly into the wind and mostly uphill while the other direction was the opposite. I guess the average best reflects the effort. averaged about 5:27, which is actually probably too fast for the purpose of this workout yet I wanted to get after it so I can get back on track with my training after the disaster that was last week.

10 min WU 

5:43, 5:10, 5:42, 5:10, 5:48, 5:09  with 2 min. jogs between

10 min CD 

8 miles easy at lunch.  It warmed up so much today that it was 69 degrees!  Holy shit.  Mind you it was 20 and windy last Tuesday. I even went shirtless today because it seemed so hot.  Shirtless in January...you've got to be kidding me.  Anyway I took advantage of the weather and ran 4 more miles after I got home.

8 easy at lunch.  It was warm again, 70, but the wind was ridiculously wicked due to the screwed up weather patterns.  Last Wednesday there was snow everywhere, the wind was howling, and I was still cold in full under armor and overlayer with gloves and a hat.  Yesterday I ran shirtless.  It is supposed to snow on Friday. WTF.

well today sucked terribly.  I started with a WU mile then a 6:01, 5:49, and a 5:51 before backing off. The wind was so strong that I lost the will to fight it and scampered the rest of the run easily.  I then added four 12 second steep hill sprints into the mix.

I was dreading my run today at first. It was about 30 with a 12 degree wind chill when I started but the wind slowly began to die down during the run.  I ran 8 easy. I ran through the woods, and through a lot of frozen mud and water and explored a little more around the area.  It still isn't a great place to run in Ashburn but it will do.

This week the weather has been totally $@^&*@ up.  On Tuesday I ran shirtless since it was a humid 70 degrees.  Today I wore tights, under armor, long sleeve, shorts, hat and gloves. WTF. 

I need to get a new pair of 890s.  My red ones are going to kick the bucket in two weeks. 

so today I planned on 20 miles.  Unfortunately all of my running buddies are injured or are recovering from injury and thus didn't join me.  So I loaded up my ipod shuffle and headed out the door.

The Hanson's plans focus on a shorter long run but done at a quicker pace, i.e. 16 at 6:20-30 pace. However, I've noticed that I really needed to work on my base endurance after having to stop in that very fast 18 mile run with Scott two weeks ago. I have focused on speed this past season but never went over 12 miles so I need some long base work My goal today was to run 20, but a slow 20, no quicker than 6:50 pace.  I ended up dong this and going a little quicker.

even with a slow warm-up mile and going up the extremely steep and long hill during mile 20, I still averaged in the 6:40s. You will notice that I held back for awhile and increased the pace until the end. Job accomplished for today. I want to get my mileage up and try to do a 20 miler every weekend while slowly increasing my pace during this run.

7:19, 6:52, 6:50, 6:53, 6:55, 6:52, 6:50, 6:41, 6:49,6:53   = 6:53 avg

6:45, 6:52, 6:45,6:48, 6:52, 6:30, 6:30, 6:28, 6:27, 6:50   = 6:41 avg

7 miles recovery run

well since I didn't run at lunch since I was busy I never fit my run in.  Damn...another week without hitting 70....I've got to get out there everyday even in I only slog a few miles.  I'll work on this.

legs feel sluggish from the 20 miles last saturday even though I didn't run yesterday.

4 easy at 5:00 am

10 min WU

2 x 2 miles, 11:07, 11:02.  I started the third but canned it (I don't know why, possibly lack of motivation or the unwillingness to hurt today)

20 min CD 

wow.  It felt nice out there...that is until I got out in the country around my office in Ashburn VA. Ashburn is like NW Ohio...but with hills.  It's hilly and very very windy. There was a non-stop wind 15-20 mph with gusts of up to 22 mph for most of my run. It is also 2-6 degrees colder here everyday than in DC.  At first I thought it was my imagination until I began to compare the places.  It really is a lot harder to run here.  DC was flatter for the most part and protected from the winds by trees and buildings.  Not so here.  At least when I line up in Hopkinton I will be prepared for all weather.  But man....that wind.

Today I decided to do a tempo run workout.  Instead of using my GPS I decided to go out and run a tempo by feel for 36 minutes (I no longer have the time to go any farther so a 10K tempo will have to be as far as I go during the week.) I did this because I was sick of constantly looking at my watch to see my pace or how far I went.  I was able to focus more on my form and actually running so I think I will ditch the GPS for tempos.

The ironic thing was that when I mapped my route and how far I went it turns out that I went 6.16 miles in exactly 36 minutes so that is about 5:50 pace, slightly faster than the exact pace I was supposed to be targeting! Tempos by feel are the way to go...I'll leave the GPS for the long run days.  Great workout today...felt like like I could keep going for another 6 miles at that pace!

windy and hilly again which in the long run (pun intended) is a good thing.  I noticed my lack of strides, hill repeats, and drills in my legs so I did some drills and some plyos and they felt amazing. I think in training for the marathon in particular you lose some of that quickness that plyos and hill sprints produce since your speedwork is limited to strength and tempo. These are more important now than at the beginning when I was doing traditional speedwork. I'm going to work on putting more Vibram Five Fingers runs and drills into my routine.  Hoping to get a solid 20 in tomorrow. 

ran a warm up mile to meet Lavar at Dupont circle.  From there we proceeded to run up Rock Creek trails and Beach drive.  The plan was an 18 miler.  Windy today but it was nothing compared to what I've been running in in Ashburn so no big deal.  I had to take a piss at one point and at mile 15 after we sped up the familiar feeling in my intestines came to me...too much fiber.  I had to cut off short to make it home.  Once I finished my business I went out and cooled down for two miles to make 20.  Felt strong otherwise.

WU mile, 7:23, 7:10, 6:55, 6:54, 6:46, 6:46, 6:38, 6:38, 6:40, 6:37, 6:30, 6:22, 6:17, 6:11, 6:19, 6:17, 6:30 (bathroom break) CD mile, CD mile. 

10 easy. sore as shit from the run yesterday and the lunges/plyos on Friday. Once I got warmed up it felt great. It was beautiful out today. 45 and sunny, no wind.

8 miles easy at lunch.  Started pushing the pace and dropping low 6:40s toward the end.  It was really easy because it was in the 50s today and when it's that warm I find it easier to get the legs moving. unfortunately it is supposed to be 30 degrees with 25 mph winds on Sunday...the day I attempt to race for the first time in three months. Effing weather. anyway I did by standard core routine.

2 miles in my Vibrams + 5 x 12 sec. steep hill sprints and speed drills after work. felt good.

10 min. WU

6 x 1 mile with 2:00 min. jogs.  5:47, 5:29, 5:33, 5:20, 5:32, 5:23

10 min CD

Strength day today. I wanted to get some good miles in instead of 2 mile repeats simply because I felt like it.  That's the beauty of training by yourself and not with/for a team.  I can basically do what I want.  Ironically, that has made me faster than I ever was with a team.  No pressure...just relaxed running and putting in the work. Anyway the mostly down hill direction was running into the wind while the mostly uphill direction was with the wind so it was sort of strange but it evened out me splits. averaged 5:31.  Good strength pace. Makes me wonder how I will fare for a half marathon.  I wonder if I had time to run 8-10 repeats how I would do.

sore from the hill sprints yesterday.  Warm out today. 

Wow today was something else.  So I worked at the FB campus today so I decided to run after work. I felt good so I wanted to go out and do 12 or 15.  It was 48 degrees and overcast this afternoon.  When I left work it was 37 and raining...not a super heavy but steady rain.  I went out and it got cold...hands went numb...and only my left foot was soaked. So I tried to get my right foot wet because my left foot felt like two pounds heavier. Didn't really work.  

I then came upon a red fox out at Haine's point.  The damn thing ran away and as I stared at it it started trotting toward me and then started coming at me.  Maybe I was near its den or something.  I just took off with an adrenaline surge.  It's amazing how fast I flew for a bit but the fox isn't any bigger than a beagle...oh well it was dark.

My skin was wet and freezing and as I ran by the tunnel on the bike path cars came by and showered me in water.  Whatever.  a bit later my right (dry) shoe came untied.  I had it with the run and came on home...cold and soaking wet.  Rain never stopped.  Oh well. 

8 miles at easy-moderate pace. I decided to not do this week's tempo run because of the 10K that I am running on Sunday.  Legs are sore in strange places due to last night's debacle run.  Nice day today.  I'm planning to do 4 more when I get home from work.

8.2 miles easy-moderate.  Nice out today.  I never did get that second run in yesterday.  Exhausted from lack of sleep. 

6.5 easy. a few strides and drills.  Tomorrow's race won't end up being a race, at least not a race against the clock.  Going to be 20 with 20 mph winds at 8:00 a.m. not exactly great racing weather.  Ironically it was 58 degrees, sunny, and calm yesterday.  I guess February is a fickle beast. 

Today started cold and windy.  It was in the mid 20s at race time so I was bundled up in under armor, hat, and gloves. I would say it was a good indication of things to come. 

A contingent of Falls Road racing team members from Baltimore came down and a few local Ethiopians were in the mix.  Along with them were two members of the Pacers New Balance racing team.  These guys are professional runners and work at the stores part time.  I'm not sure why they are running these local amateur races...maybe as a workout. I checked their times against their same times from the Veterans day 10k last November of the members who ran both and both of them were 30-40s slower.  I figure that I was as well due to the following factors:

1. Cold and wind.  The cold and wind made it difficult and considering the pack sped of at two miles I was forced to run alone most of the way.

2. Course.  The course had a huge overpass and was hilly

3. training.  I have not targeting 10K specific endurance.  In fact, I haven't been to that speed since my final day of speedwork over a month ago

I could tell it was a good race because even though my wheels weren't used to moving that fast, I was strong toward the end.  Those long runs were right there for me and I'm sure my half-marathon-marathon fitness is right on track for the races in March and April.  All in all a good day.

Results 

11 miles easy with Brian.  Beautiful day but freezing cold.  Glad to have the day off from work.

8 easy. Super windy again.

8 easy and some light lifting. Extremely windy. Warm when not in wind, freezing when running into it.  My easy runs have been getting faster lately.  I always run them by feel but when I look at my GPS afterwards, my average pace ends up being 6:49 or 6:53 even with the winds, hills, and a 7:15 WU mile.  I don't know if this is a sign that I'm getting in better shape or that I am just pushing harder.  

After these past few easy days recovering from Sunday's race, I want to do a strength workout tomorrow.

Wildlife sightings: 1. a groundhog out of his burrow.  When he saw me and tried to run but it was funny to see him scamper.  Probably a good sign that spring is coming since he was out and about.  2. Same old chicken hawk riding the winds. 3. startled blackbird that didn't hear me coming.

11 min. WU

3 x 10 min. @ strength pace with 3 min. recovery jogs

10 min. CD

Decided to go by time and perceived effort today because the wind was blowing at 30 mph here in Ashburn.  I really didn't feel like running today and I tried to find an excuse not to but I told myself to man up and went out.  Turns out I had good workout.  There was one point when I was running uphill straight into the wind feeling like I was barely moving. 

Ashburn core routine:  Since I've been out in Ashburn my regular core routine has changed.  I don't have much time after my run but I get a bit in.  On MWF I will do planks and side planks and the ab machine with 30 pushups. TH I will do abb machine, push-ups and seated row machine to work the back and shoulders. I don't spend much time on them, just enough to strengthen the core muscles. 

5 easy.  Decided not to do 8 because of yesterday's workout and tomorrow's hard 20 miler.

Although rainy, today was the best day to run this whole week.  The 30 mph wind was non-existent today.

 Wildlife Sighting: A beautiful red-tailed hawk sitting on a stop sign and two Canada geese who wouldn't move off the path. 

well today I did a long run and I was by myself.  My buddies couldn't make it for various reasons.  I started when it was drizzling out and it continued to drizzle for ten miles.  I was pretty much soaked then but only a bit of my shoes were wet (until the end when they were wet).

The plan was to run 10 easy and then 10 progressively faster until 6:00 flat or faster.  I went up Beach drive and ran out of road at an intersection at 8 miles so I turned around and ran past where I entered the trail, ran 1.5 miles and turned around again. This extra bit turned out to be very hilly which you can see in my splits.  I also went too hard around the 13-14 mile area where you feel great but slowly faced the "wall" at mile 18-20.  Anyways my legs hurt now.

splits:

7:15, 7:05, 6:55, 6:45, 6:52, 6:48, 6:51, 6:39, 6:35, 6:35, = 6:50

6:20, 6:15, 6:02, 6:06, 6:12, 6:20, 6:11, 6:25, 5:59, 6:27, = 6:13

8:15 (CD) 

8 easy recovery run.  Legs are pretty dead tired.  The beer last night probably didn't help. Warm 52 but windy. nice day.

8 easy at lunch.  Beautiful day for a run.

5 easy during lunch

it was raining hard with winds at 25mph and cold--ridiculous weather really. I met up with a group of runners called the Capital Area Runners for a workout.  There are a couple of fast guys and some guys my speed.  I think I am going to join them and run for their club so you may see me in a new singlet during my next race!  We were supposed to do 8 x 800 but with this shitty weather we only did 6 with a 400 jog in between.  Not Hanson's strength running I know but it is what I needed.  I needed some faster stuff after that 20 miler on Saturday.   

8 easy at lunch.  beautiful pre-spring day.  Breezy, 52 degrees. Legs are tired from yesterday but that's to be expected.

5 miles easy at lunch (standard core routine)

mile WU

3 mile tempo on track about 5:30-33 pace

800 jog

1 mile faster in 5:05

about 2 mile CD

Workout at the track with CAR members.  Good day.  I like it.  It would probably be better if I were doing things like 3x3 mile, 10 mile MP, etc.  Problem is is that I really don't have the time with the workday and long commute. I'm tired and I have a nice 20 miler tomorrow. 

8 recovery/easy. Went slower than usual because my legs are dead.

legs were very tired going into this run.  I was doubting if I would make it to 20.  The workout Thursday and the constant mileage is catching up to me.  I ran with Brian but it was clear I would running out of juice toward the end. Not necessarily bad that I didn't make it 20, but I needed more recovery after the speed this week. Averaged in the 6:50s. Next week will be another big week then I'll take a down week and run the DC Rock N Roll half.

I didn't plan on being off today but my tired legs and tired body needed it.  The bump in training the last two weeks has taken it out of me and seeing how it's been over three weeks since I took a day off, I needed it.  The line between overtraining and pushing it can be hard to walk but I know from experience when I need a day off. A full night's rest and a 3 hour nap this afternoon and I'm still tired.  Too much beer last night also didn't help.

10 miles easy. I've given up on mentioning the wind.  Just assume there is 20-30 mph winds unless I state otherwise.  It's like this nearly everyday now.  Wednesday a big winter storm is going to hit.  Maybe it will be bad enough to cancel work? Even then, I still have work to do and this kind of storm is no good for running.

5 miles easy at lunch + standard core, etc.

2 mi WU

1 mile strength+ pace, 5 x half miles at 5K pace with 4 min jog after mile and two min jog after halfs

2 mi CD

Ran with CAR this evening.  Even though Snowquester is going to hit tonight it was a pleasant day today.  Since I've joined CAR my workouts have improved greatly (I've only been out 3 times!).  I sort of threw that long strength stuff out since most of the stuff we do is speed oriented but it feels so much better like I am getting a better workout and maintaining some quick turnover even in the midst of marathon training. I am shooting for a long 21 miler this weekend.  Need to rest now.

8 easy this afternoon.  Off of work due to the Snowquester but it was just raining.

5 miles easy at lunch -- super super windy

1.5 mile WU 

5 mile tempo at 5:30 pace

2 mile CD 

Legs are tired but great stuff working out with CAR.  Rich dropped me on the tempo.  I was a bit off this evening. 

8 easy.  My legs are predictably very tired and the wind is literally 25 mph with 33 mph gusts.  Feels like a nice spring day when the wind is on your back but in your face it feels like the wrath of winter.  Knowing that it was windy as all hell and I was tired, I left the watch in my locker and ran by feel.

I am going to move my long run to Sunday this week.  The down side is that this week's mileage may look crappy but really a week is just an artificial unit and I shouldn't get caught up in trying to cram x amount of miles in one 7 day period.

Looking forward to resting up next week and cranking out a great half next Saturday. 

10 easy.  Beautiful today.

21 mile progression run with Jesse and CAR. Beautiful weather.  I am loving my new training group so far.  There are a few guys at my level who are great to run with.

The plan for today was to start slow and move into easy for 1/3 or so then pick it up the next 1/3 and cruise at marathon pace for the end.  Here are my sections:

7:17, 7:27, 7:45, 7:15, 7:21, 7:10, 7:02

6:43, 7:01, 6:14, 6:32, 6:28, 6:28, 6:17

5:55, 6:02, 5:47, 5:47, 5:59, 6:00.

I couldn't make it the full 21 because I really needed to use the bathroom!  Luckily a port-o-john was there before I exploded. 

8 easy. Beautiful warm weather with a wind but not as strong of a wind as it has been.

5 easy at lunch

2.5 mile WU

6 x 1/2 mile at 5K pace with 2 min jogs

2.5 CD

Ran with the team.  Took it easier since I'm racing this weekend. Broke in my new Saucony Fastwitches.  Getting excited! Rest time. 

5 easy then drills and a few hill sprints.  Ran barefoot on the treadmill for a bit.  Standard Core.

Off.  I feel as though I need the day of rest for my legs.  I will warm up and stretch tomorrow with a few strides.

mile shake out wiht some strides.

Today started well.  No rain and I felt good.  I got to the start and then I warmed up and stretched after going to the bathroom twice. The first problem started when I got in line to check my bag.  It was a total clusterfuck.  The lines were everywhere.  The volunteers were doing all that they could but the system was screwed up. I handed my bag in with 10 until start.  I had to pee so I got in line but I ran out of time.  I was going to pee behind some construction equipment but it was on National Park grounds and I felt bad.  The real reason why I didn't was that I was wearing the colors of my new training team and if I got into trouble I didn't want to disgrace the team so I said whatever and ran to the line.  

I got across the mat 10 seconds after the start.  I caught up to Jesse and settled into mid 5:30s pace.  I couldn't believe how easy it felt and I noticed I was picking up the pace so I settled down a bit.  It was all good until about mile 6 or 7 when we climbed the Rock Creek Parkway hill.  It was a monster.  Jesse and I dropped a 6:20 and he took off after that but I couldn't maintain.

It felt all wrong.  Since I'm used to 10Ks and 5Ks I kept trying to push the pace and felt as though I wasn't going fast enough but I also didn't want to dig myself into a hole (which I did anyway).  I lost my pack and did half of the race by myself.  I tried to put in a few surges but my legs were not having it.  Again I was too afraid to hammer (good thing).  We kept going up hill and the downhills were short.  The course was really rough.  In fact, I've learned that the Boston course has nothing on this half course.  Anyway I held on the best I could running by myself.

I went through 10 in a new PR of 56:27 so I wasn't too bad but I wanted to be with Jesse in the 1:13 pace range.  I just couldn't do it.  There are no miracles in distance running.  Since I knew his mileage was was about 20 mpw more than mine I should accept it but I feel as though I didn't execute the race correctly since I overestimated my fitness and went too quickly.  I have to realize half and full marathoning are completely different ball games compared to 5 and 10 ks.

All in all it wasn't an outstanding race for me but it wasn't a bad race for me.  I also haven't been targeting half marathon fitness.  I feel like I should have incorporated a tad slower but longer (8-12) mile tempo runs.  The problem is is that I don't have the time.  I'll try to get a solid long tempo in after my file 21 mile long run two weeks from this Sunday.

Since the race was hilly, it is a good indicator of my goals for Boston.  I plugged my time into McMillan and it came out with 2:37.  6:00 flat pace.  Easy and perfect as a goal for me at Boston.  If I can run that, I will be much happier with my performance there than I was with my performance today.

P.S.  This is only the second half I've ever run. the first was two years ago.  A 9 minute PR isn't too bad.

Today's result:                                              

You will notice that I slowed down in no-mans land.  NO GOING OUT TOO FAST for me in Boston.  Lesson learned.

For shits and giggles:  Me two years ago at my first half. a 9 minute PR today! 

15 Easy through Rock Creek.  Cool out but nice.

No running today.  I feel ok but I am leaning on the side of caution. Did some core and upper body work and road the bike during lunch.

8 easy cold windy

8 easy cold windy

5 easy at lunch

2 mi WU

4 mile tempo @ 5:40ish pace

2 mi CD

really cold for this time of year.  Windy too. 

Off still not recovered.  My legs feel trashed.

10 easy. feel much better today.

rode my dinky-ass commuter bike out about four miles and started the log run with the team. The whole philosophy behind the long run is to start slow but finish very strong.  Progression is the key.  Felt tired throughout but toward the end I got felt pretty good.  Ended up going too fast to start the fast portion but I went with it when I felt good and it was a fast ending for the most part. It was really rough riding that bike back home.

8:14, 8:05, 8:00, 7:42, 7:32, 7:07, 7:23,

7:00, 6:47, 6:35, 6:42, 6:28, 6:20, 6:39,

5:35, 6:19, 5:31, 5:38, 5:55, 5:57, 6:08 AVG about 5:51 pace.  Good.

8 miles recovery run.  Snow blowing in my eyes. 32-34 degrees out. Mind you the average temp this time of year for this area is 58 degrees.

5 easy at lunch

1.5 mile WU

8 x 800 between 2:29-2:33 with 400 recovery

1.5 mile CD 

5 easy.  Legs are trashed. Couldn't go much faster than 8:00 pace and still call it easy.  Also winded by three flights of stairs.  Nice easy recovery day today.  Just too damn worn down due to the combination of running hard these past few days and lack of sleep.

5 easy at lunch.  Like running through a wind tunnel.

 .5 mile WU

5 mile tempo high 5:30s pace.

4 miles CD

legs are dead for some reason. 

My knee is aching, my foot is sore, and I'm way too tired.  Not going to run.  Pushing it today won't serve any purpose with Boston two weeks away.

12 easy. Gorgeous calm spring day. 60 degrees. finally

16 miles. First half easy, second half, 6:30, then 6:20s, low 6:00s, 5:50s, 5:40s, then I blew up and finished way behind my training buddies.  My legs haven't felt right for awhile.  Just damn tired and not recovering like they used to.  I think I'm on the verge of overtraining. Coach told me to can the workout Tuesday and focus on just running easy in order to recover.  I agree that this is a good move.  If I am overtraining I need to get rested quickly. Nothing I do two weeks out from Boston is going to improve my fitness.  I need to rest.

rode the bike inside and did core and strength work in the gym.  Knee and foot still a little sore at the joint.  Going to rest up and see how I feel.

Legs are still sore.  I'm afraid I am suffering from slight overtraining.  Hopefully it was just a bit of overreaching with too much heavy mileage and VO2M work in too short of a period with not enough recovery given my work schedule.  Since I'm in a taper week anyway I am just going to take a few days off and do easy running. Sad about this but I hope I can nip it in the bud before it becomes a problem.

5 easy with strides

was going to tempo but decided that since I was still feeling sick to bag it.

1.5 mile WU then a local 5K...legs are slow for 5Ks  but I feel strong. Perfect for marathoning.

4 miles easy after. 

12 easy-medium. Nice day.  Spring finally.

volunteered in bag check at the Cherry Blossom 10 Mile.  That was a work out in itself. Took the day off.

8 miles easy-medium pace.  Warm out.  Sweaty.

1.5 WU

1600m in 5:06 (too fast) 2 x 800 in 2:30

3 mile CD

I hate the taper feeling when you first do it.  Heavy legs, weird aches.  Strange shit.  I felt better running 65+ a week. 

didn't run.  Super busy day at work.  There over 10 hours

wanted to run but was very busy at work and add that to the commute I walk in the door at 8:00 pm and I'm starving not looking to run.

easy 3 miles then a mile at 5:23 then two easy miles.

Felt wonderful today.  The taper thing is finally working and that dead lethargic nasty feeling of overtraining has finally left my legs.  This is good for Monday.  Weather looks perfect. 

2 easy

off

I just made it into my friend's car, still freezing and pale with blue lips after the ordeal when my friend's phone rang. It was our mutual friend who was still at the finish line.  apparently there had been two explosions.  I couldn't believe it at first.  Of all places for this shit to happen.  A marathon.  Citizens from all US states, and dozens of countries around the world coming together to undertake a joyous expression of the human spirit and togetherness.

I was taken aback.  All of the preoccupations with my personal race outcome had vanished and my sense of celebration were wiped away.  The next thing I thought about was how lucky my friends and family were to not be there during the incident and how awful it was a young boy and a woman were killed.

I was talking with my buddy after the race a good 5 minutes in the finish chute area.  This New York Times photo shows the area I'm talking about:

All I can say is that I hope they catch those responsible and that this act of terror doesn't destroy the great marathons of the world.

My personal journey through the Boston Marathon was one of those self defining events. Everything started great.  I was in the athlete's village, I had went to the restroom nearl 10 times that morning. I was hydrated and feeling good, having had two Power Bars within the four hours before the start.

I couldn't believe how big the event was and how tiny the road start was.  I was in the third corral of the first wave and I still couldn't see the start line (this is from someone who always starts near the start in every local race). I shed my clothes and we were off.  Hit 6:45 for the first mile, 13:00 for two, and not much faster for 3 and 4.  I then ate my sports beans and grabbed some water.  I felt good and relaxed. My shoes were too tight and my feet were numb...this sucked.  Blisters were already starting.  By 7 miles I decided to leave my buddy and inch towards 6 flat pace.  I was fine for a bit but at that point I was getting really warm so I began drinking at nearly every water stop.  Right after the girls at Wellesley I knew something wasn't right when I got a side stitch.  It had to be from too much sugar....those damn beans...I should have not eaten anything until 15 but I was too afraid that it would be too late by then.

My stitch subsided a bit and I paced a smaller older woman who I quickly identified as Joan Benoit Samuelson. I said great job Joan like everyone else and I was off (she came back at the end to pass me ---experience is a huge factor in marathoning).  A few miles later a different stitch was back.  My pace had slowed and I held it there. By 16 I was dizzy and nausious....I contemplated stopping but chugged on at my slow pace.  I knew I was in for one hell of a race and threw my race plans out the window.  This was going to be a gut churning struggle within myself to pull this one out.

By mile 18 I was feeling sick, with side stitches and thoughts of dropping out. For some reason my legs kept moving and I looked down and continued on.  My form was shot and I must have looked pretty bad at that point.  I didn't care. I was going to finish this race.  I finally made it over Heartbreak at a slow plod and I wasn't even excited or enjoying myself because of how shitty I felt.  It took everything I had and I was chugging down water at this point. Luckily there was plenty available since the course had so many fans to motivate me and pull me along.  Early in the race I slapped 20+ kids hands and they thought it was the coolest thing. This was awesome and what the marathon was all about.  Needless to say at 20 I was in no mood to smile or talk to anyone.

I just kept chugging along, getting passed by swarms of runners, unable to move my heavy legs any faster.  I was hot and just wanted it to be over.  I felt as if I was in another world, absent from my body in a dream like state.  Once I saw that Citgo sign I knew I would gut it out.

At the finish I could barely stand.  I was so happy to get my medal and my blanket! The course workers were the best I've ever seen at a marathon.  After chugging four cups of Gatorade a woman asked me if she needed to call someone because I wasn't looking good. I told her I was ok but the pain eminating from my legs was bad.  Made it to the family area and sat down.  My friends said I was really pale and my lips were blue.  I told them I felt like I was about to faint, like my blood sugar was low....but I had plenty of fluids and sugar.  I'm not sure what it was that got me...but I know one thing...my training is what enabled me to make it all the way through.

The marathon if one hell of a race and should never be underestimated.  I surmise I am no marathoner....but I'm not done with the marathon and I'm not done with Boston.  After the incidents that occurred I knew I would be finding myself lining up in Hopkinton in 2014. Runners share a commraderie of spirit that no terrorist can take away. Being able to enjoy the event without fear is our way of fighting back.

I want to thank all of my friends and family and the amazing Boston race.  I've never been to a race that well run and with so many fans.  I had a great time despite the events that transpired. However, I am not very satisfied and my marathon doesn't feel like much after what happened to those poor people. My thoughts are with their families.

at the expo

 during the race

 Mom and Dad

off

off

off

gym work. Some light biking and core/push-ups

gym work. 30 minutes row machine then 30 minutes bike followed by planks, push-ups, supermans,leg press, and plenty of stretching. My buddies ran a fast 10k today at Pike's Peek in Rockville.  This has me itching to run. 

off.  Looking forward to running tomorrow.

6 easy plus push-ups and plank routine.  Felt awkward for two miles, then it felt great to be out there again, all rested and ready to begin a new block of training.

8 easy.  Push-ups, ab machine. Warm out.

8 miles easy-moderate.  Planks, push-ups.  Beautiful day outside.

8 easy. Drills+ 5 x 9 sec. hill sprints.  Push-ups, ab machine.

The weather was so nice today during my lunch break run. The air isn't too hot or too cold, there isn't snow flying in your face or passing out from heat.  There isn't a 25 mph cold-ass wind driving in your face and everyday is shorts and tech tee weather!  I'm going to enjoy this while I can. 

10 easy.  Nice day

10 easy. Felt really strong today.  Maybe it was all the Budweiser I had last night.

8 easy. Planks, supermans, push-ups.  Goal today was to run slowly enough not to crack 7:00.  I started at 7:30 something and ended up averaging 7:13 with one mile at 7:00. I felt much better than normal throughout but I had to pay attention not to go to fast.

I'm doing this for a reason. The idea being that I want to cover a greater overall weekly mileage with quality workouts included.  In order to be able to absorb that and be healthy, I must slow down my easy runs to promote greater recovery.  Only then will I see better results. Sounds Lydiaresque

I guess this makes sense.  You can pound out fast easy runs at 50 miles a week and get away with it.  But as I've seen from experience, getting into the 70s with workouts included and a long work day, recovery must take precedence.

During this quick base bulid-up I want to get into the mid 70s-80s and stay there when I add workouts.  The key is being consistent and  not over doing it like I did with the marathon training. 

8.5 miles easy between 7:30-7:05 pace. 5x10 sec hill sprints.  Push-ups, ab machine, lateal row machine.

8 miles easy.  A little warmer today.  I accidentally broke my new rule of no easy miles under 7:00 by dropping two 6:55s in there.  I think I went a little too fast because I was warmer due to the weather.  Once I get my mileage up I'm sure it won't be too difficult to go and stay slow on my easy days..

8 easy. Push-ups, supermans, ab-machine  I did better today.  I seriously laid down 7:05 miles for four straight miles in the middle of my run and only broke 7:00 once!  Once I add doubles, my short run hopefully will be 8:00 pace.

The weather was awesome today.  I ran laps of this nature park trail in the 71 degree, low humidity, springtime. It's so much better building a base in this weather than it was in December. However, I'm missing out on some great racing weather....by the time I race next the DC heat/humidity will consume me. Oh well. Marathons take away race seasons!

10 easy on the Towpath + barefoot drills and 8 x 30 meter strides. Ab bench, core work, dips, etc.

Had a half day off from work so I took advantage of the beautiful weather and ran on the towpath.  I love my new 890 v. 3s.  New Balance has made a great shoe.  Much better than the 2s. 

6 easy then picked it up to low threshold/steady state pace for five miles. First up tempo run since the marathon.  Ran most of the run on the trails since I do way too much running on the roads as it is.

here's how it went:

7:53, 7:22, 7:00, 7:10, 7:02, 7:02, (6:20, 6:14, 6:06, 6:05, 5:59), 7:53. 

6 at recovery pace.

I went to the doctor today for a physical. I had to go without food in the morning.  My appointment was at 10:30.  I could already tell I was low on blood sugar.  After they took the three vials of blood for the test I was sweating, dizzy, and half sick.  Felt awful.  They had to get me an orange before I passed out.  Ironically, this is how I felt during the Boston Marathon...I hope I'm not hypoglycemic or something.  I do crave sweets a lot...anyway other than that I'm healthy.  BUT I didn't feel good most of the day so I didn't run....It couldn't have been that much blood that they took but it felt like I just donated a quart.

meant to run twice today.  Couldn't get out of bed at 5:30 am.  Ran today at lunch in the pouring rain.  Soaked through to the core.  A little chill in the air with the heavy soaked shoes.  Oh well.

8 easy with my new Kinvaras.  5 x 10 sec. steep hill sprints.  Planks, push-ups, etc.  Doubt I hit my mileage goal this week but with Friday off from work I should be able to put in a longish easy run.

5 easy at lunch plus push-ups and ab machine

2 mile WU

5K tempo run 17:37

2 mile CD 

10 easy

off. I was hungover and lazy today. Well time to get back in the groove next week. I have to be more consistent and eat better.

14 easy-moderate.  Finally did this run "correctly."  In my view that's no faster than 8:00 on the first mile and finish strong with a progression.  Essentially the Kenyan way.  Of course the last mile had Harvard hill by the National Zoo as part of it which inevitably slowed the course.

8:06, 7:32, 7:20, 7:07, 6:53, 6:54, 6:44, 6:40, 6:38, 6:38, 6:35, 6:44, 6:51, 7:16 

8 easy mostly on the trail. Planks, push-ups.  Kept seeing a groundhog in the trail during the nature loop.  I screamed "hey marmot" and he took off each time.  Never heard me come close before though.  It's good to run silent.  More efficient. 

8 easy, no watch.  Push-ups, jack-knives, ab machine. 5 x 10 sec steep hill sprints.  Considered running twice today with an easy 4 after work.  I'm just too tired and recovering a bit from the 14 the other day.

8 easy over hilly ground with planks, push-ups, and supermans in my Kinvaras

5 easy at lunch + jack knives, push-ups, and ab machine

2 mile WU

2 x 3200m. at tempo pace with 800 recovery. I think my splits were 11:20 and 11:06 

1.5 CD 

10 easy through Rock Creek on my day off.  Shirtless.  The weather is slowly creeping towards humidity.

10 easy.

14 easy with Rich.  Started at 8:00 the first mile, stayed in the 7s for the next three then progressed to 6:20s.  Hard to get the legs going first thing in the morning.

8 miles easy.  Humid out.  Time to start drinking more water.  I also have a sore throat and didn't sleep well last night at all.

2 mile WU

mile (5:03), 2 min jog. 2 x (.5 mile, .25 mile, .25 mile)

2 mile CD.

the .5s were in 2:34 and 2:35 on the trail so not exactly accurate. 

traveled back home today for my grandfather's funeral. I didn't get my run in since it was such a long day.

9 miles easy in the a.m. around Ottawa. Quiet outside, much lower humidity than D.C. Had to stop at 7.5 and find a bathroom fast. Luckily Ottawa park had a bathroom.

4 easy at dusk plus 2x200m pickups.

11 easy around Putnam County.  Coo weather, farm fields, cows, quiet.

3 mile WU

3 x mile with 2:30 minute jog recoveries. 5:17, 5:13, 5:22. Not used to fast stuff.  Going to have to get back in the groove.

1 mile CD 

really slacked off today.  I flew back to DC from home and was very tired.  I ate like shit back home. No motivation.  Slightly depressed.

attempted to run 12 but ended it at 6.  I feel like shit. It must be the dehydration and shitty eating habits. 

5 at lunch

1 mile WU with strides and drills

5 x 1000 with 400 jog then 2 x 400 fast. If I recall it was something like 3:19, 3:15, 3:11, 3:09, 3:04 then a 63, 65.  Rained.  Had soggy feet.

2 mile CD.   

7 recovery run.  slow. legs are totally trashed from yesterday's workout.  Not to mention it was 90 degrees.  It feels horrid.  I hope I acclimatize a little better.

5 easy at lunch HOT about 90 degrees and humid.

1 mile WU

5 mile tempo at 5:50 pace

2 mile CD

Luckily it cooled down a bit for the tempo but it was still a tad humid. Of course the shorts were soaked through. 

8 easy.  HOT

10 easy.  It was not easy because it was so frickin HOT and humid.

12 fast easy.  Got caught in a torrential down pour.  Soaked most of the run.

8 easy.  Very humid.  Dehydrated.  planks, push-ups.  got a good stretch in.

5 easy at lunch

2 mi WU

6 x 800 with 400 jog  (2:39, 2:30, 2:28, 2:32, 2:28, 2:26) 2 x 200 "fast" (30, 30)

2 mi CD 

8 slow legs. nice day.  National Running Day.

did 8 total starting easy and using mile 6 for a hilly 5:30 to get the legs moving; the rest easy. Racing a 10K on Saturday.  First race in a long time.

4 easy in the rain

This was my first race since the Boston Marathon.  I had no idea what to expect but I knew I would be slow based on the hills there and my lack of specific endurance training.  Since coming back from Boston I've only run three speed workouts so I wasn't expecting much.  However, I at least thought I would break 34:00.

I'm not sure what I was expecting and I don't know really what to think about it now. It is what it is.  However, it puzzles me that running 50 mpw last summer and fall I was able to go so much faster but now that I've trained for a marathon and am running more mileage I am so much slower.  Perhaps this is because I'm comparing my best end-of-season times from last fall to these times now.  Perhaps it is because I've only just started training for shorter races after Boston. Perhaps it is because my training is now so much different with my new training group or that my body has not absorbed the extra benefits from the extra mileage. Maybe it is true what they say about it taking a year to see results from a major ramp-up in mileage with much of that mileage slow.

Either way I need to race to get better at racing and that is something I just haven't done with the marathon training.  Summer here is hot and humid but don't kid yourself--I plan on being blazing fast (for me) by the time the cool fall comes around. 

I have to start doing the right things: eating better,doing my morning runs, being consistent with strides and drills, and keeping my mileage consistent.  Distance running is a game of patience.  I know I'll never be elite but I want to be able to be the best that I can at the sport I enjoy and help others do the same thing.  Sure beats wasting my time sitting in front of the TV when I'm not working. 

Results 

12 easy.  Cool but humid.  Only thing sore from yesterday are my calves from my flats.

5 easy plus 5 x 10 sec hill sprints.  Drills, core, etc.  Needed a rest day after the past two quality days.

5 easy at lunch

2 wu 

400, 600, 800, 1000, 1000, 800, 600, 400  all with 1/2 the interval jog rest

2 cd 

7 easy HOT

5 easy at lunch

1 mile WU

4.25 mile tempo.  Died from lack of sleep. Had to cut the tempo short from 5miles

2 mile CD 

8 easy.  Beautiful day for a run.  Low humidity and 80 degrees.

14 progressive. I dropped a 5:39 then a 5:22 by mile 11 but I was tired so I went 6:40s the rest of the way for 14. Lovely day out in DC today.  Low humidity.  Odd for this time of year.

took the day off. Need a day off every now and then.

5 easy at lunch

2 mile WU.

6 x 1100m hill loop around Iwo Jima Marine Corps memorial.  Good workout.

2 cd. 

8 soaked in the rain.

8 easy. Low humidity.  Nice day.  Saw and adolescent groundhog #fluffymarmotofjoy. Standard planks and push-ups of course.

6 miles at lunch

2 mi WU

2 mi tempo about 11:10. 4 x 800 meters: 2:38, 2:34, 2:31, 2:26

2 mi CD

Gorgeous low humidity weather. 

7 recovery.  Tired.  Nice day.  Sunny

14 easy to moderate. Became warm and deydrated big time on that one.  Should run earlier.

8 easy recovery

SICK.  I woke up at 4:30 am and began puking my guts out.  I guess I should have checked the expiration dates on that lunch meat I had for dinner.  I think I am just going to give up meat in general (unless from a restaurant).  Makes me nauseous thinking about it.  I feel like ass today and I have a fever, aches, and chills.

8 easy (actually hard due to heat).  Decided since it was breezy that I could do 8 even though I still feel a little weak from passing the bad food.  Anyway felt great with the breeze but coming back there was no breeze and no clouds to block the sun.  I was very hot despite drinking tons of fluids prior.  If it is this hot again I need to bring an additional water bottle to drink while running.  Disgusting outside (94) but we've actually been very lucky this year.  In the past two summers there have been week long periods of 95+ with many days over 100 degrees with humidity.  Not so this year so far.   Stomach is still a little weird.  Still working on passing any bacteria infested nastiness out of my digestive tract.

5 easy at lunch plus 3 x 10 sec. hill sprints.  I need to do these more often but NOT on hard days.

evening: 2 m WU, 2 x 1600, 5:15, 5:21 with 800 jog between. 4 mile easy run for cool-down with Mills.  Only did a small workout due to the fact that I'm running a 5K this weekend and on the 4th of July. 

6 easy. Hot. Tired

slept 10 hours last night and caught up on some sleep.  Did 4 today. Running a 5K tomorrow.

Well I went out to run a 5K this afternoon.  Some big time local Kenyans and Ethiopians were out to win some big money.  The winner ran 14:15. But take this with a grain of salt.  Apparently there was some course cutting by a few and the turn-a-round had no cone, no marker, and people just decided when to turn around.  What a joke.  However, I am disturbed at how slow I am despite putting in many more miles. I ran 16:45

8 easy-moderate with the last mile at 10K effort

2 miles in my Vibram Five Fingers of all things.  I've noticed my turnover is sucking.  It's heavy and slow like a marathoner.  One thing I've neglected in my training are my barefoot runs and barefoot drills and hill sprints.  The act of barefoot running keeps your feet light and your turnover fast, at least for me.

off.  traveled back home to Ohio.  I have a good soreness in my calves and ankles.  Not bad but good.  Always feel better after a little barefoot run and a few hill sprints.

I've run this race on and off for as long as I can remember. I was 16 when I first ran it and it always brings back a lot of memories of the "glory days." I've run it in 2002, 2003, 2004, 2005, 2009, 2011, and now 2013. I've never finished so well as I have today however.

The first thing I noticed when I got into Ohio was how low the temp/humidity felt compared to the swampy nastiness down here in DC.  My mom was talking about how humid it was but it didn't seem to bother me.  It was 72 and overcast at start time.  That's about as good as it is going to get for a summer race.

 I warmed up and ran into my friend Justin Dickman and his wife.  Dickman has been around awhile at this race and almost always wins. I ran with him when we were in high school and his dad graduated with my dad and even dated my aunt back in the 70s. Anyway it was great to see him again.

I wasn't too worried about the outcome since I've been less than stellar at races lately. I just took it out easy at a pace that I thought felt good to me.  By starting nice and steady I had room to go faster toward the end. Turns out I executed it very well. The first mile was 5:08 then the second was 5:01 but of course that marker was off.  Dickman and this other fast guy were still in sight which is something I never thought I could pull off.  I dropped the brother of the guy I used to run the mile against in high school and proceeded to drop the rest on the "hills" on the bike path in Farot Park in Lima.  Coming up the last turn I kicked it in and was astonished to see the clock at the 15:50s as I ran the last hill.  Set a PR which I was very thankful to do.

This tells me that I'm on the right track and that the consistency I've been working on is going to set me up for a great fall.  After the half in September there is no doubt in my mind that I'll be able to drop a sub 16:00 on a nice crisp October morning this fall.  Can't wait until then! 

Results 

Article on the race 

10 easy around Ottawa

only managed to squeeze in a sixer before the wedding.

8 easy.  hungover

2 mile WU

6 x 1100 hill loops.

.5 mile CD

ouch.  My legs were great but the side stitches and cramps were killer.  Felt dehydrated and bloated.  Probably from my shitty diet lately. Flew back from Ohio today. Going to fix that. 

8 easy.  HUMID. Legs are tired from hills

8 easy. disgustingly HUMID. Dripping sopping soaked shorts afterwards. Shoes are worn out.  Since they have been soaked while running three times over, I feel like they have worn out early.  New ones are on the way.

5 easy at lunch

1.5 WU, 2 x 3200 in 10:57 and 10:57 with 5 min jog between. 3 mile CD 

8 easy

0 no motivation today. I just didn't want to run.  I hope I don't have many more days like this.

10 easy.  HOT out and humid

5 easy at lunch.  Hot but windy.

2 WU

6x 1100 hill circuit reps

2 CD 

legs were tired. VERY HOT and humid.  Could only make it 5 even with splashing and drinking.

8 miles on the dreadmill at a fast 6:30 pace most of the way. Wore my new pair of 890s.  dangerously HOT and HUMID outside with an air quality alert.

1.5 miles outside in my Vibrams plus 3x10 sec hiill sprints.  Then I went in and ran 3 miles on the treadmill in 19 minutes.  Ridiculously hot - 96 with HEAT INDEX of 108!! disgusting. 

off. Hot ass balls 99, heat index 112. Dewpoint 77

Today was supposed to be the Rockville Rotary Twilight 8k --pretty much the best race in terms of competition and support -- during the summer months.  It was cancelled due to lightening.  Ridiculous.  Anyway a group of us ran through the streets of Arlington and on the mall for a 12 mile run at 10:30 pm for a night run.  the drunks at the bars had some interesting reactions.

sore and unmotivated.  Should have ran today.  Achilles a little tingle from the hill work....slightly worried but it should be fine.

5 easy at lunch

2 mi WU

4 x hill circuit

2 CD    HOT 

3 mile shake-out jog

The Bring Back The Mile campaign and the DC Roadrunners put on the DCRRC track championships. They had a 5:00 and under heat that was way too packed in my opinion.  They also had an elite heat for those under 4:20.

 I don't train for the mile.  I ran it for fun and it was ok.  It sucked at first because I was boxed in on a slow pace.  You can see me looking for a way out:

 I made a huge move on the outside during the second lap which probably dropped me into oxygen debt pretty good but I had to go.  Unfortunately it was too late to catch the leader.  I could feel the legs tensing up at the beginning of the last lap.

 on the final homestretch I was giving it everything and surprisingly a few team-mates (with much faster wheels) blew by me but my legs had nothing to respond with. I have a feeling innate speed is a genetic talent that can't really be changed.  

 even during this stretch one team member (whom I haven't met) blew by both of us!  If it were a 5K the results would be far more predictable...but all is fair in a single mile where weekly mileage matters far less then innate speed and short speedwork.

 In the end it was a great event and I had a great time. 

5 easy.  Great day, low humidity.  Decided to run the Crystal City Twilight Sat. Perhaps a sub 16:00 is in me?

some DOMS from the mile set in today.  Taking the day off to recover for the 5K tomorrow night.  Looking forward to it.

Well what can I say.  I felt good going into this race. Weather was perfect and I was ready to go.  I felt a little uncertain though. As soon as the gun went off the pack went out flying.  After 1:00 minute it began to poor.  It was some drenching, heavy-ass rain and by the first mile mark I was completely soaked.  Although this course is fast, there are three sharp turn-a-rounds and I had to slow down more than normal to prevent myself from falling due to the rain.

 There was a pack of like 30 dudes at the mile mark and I hit it in 5:02 in the pouring rain.  This was my first mistake....I tried my best to gut the rest of the race out but it just wasn't my day.  I came in at 16:31 and was not proud of that time in the least.  The local elites routed me and I didn't even finish top ten.

On to August base miles for Philly...

Results 

12 easy through Rock Creek. I stepped on a large Rock and strained my Achilles a bit.  Feels alright though

8 easy.  Achilles has a niggle...

5 easy at lunch...Achilles doesn't feel so hot.

1 mile WU.  Not doing the workout.  Achilles is swollen and hurts when running and now walking.  INJURY.  Sucks ass...right at the insertion point on the ankle.  Going to take time off and fix this. 

Injured.  Prepared my ice/massage/cross-train schedule.  Also mentally re-evaluating the next weeks and possibly months of my life without running.  Pretty horrible...but I am trying to think about the good things.  I am in good health, I am not suffering from chronic disease, and I am still young.  Still a bummer, but trying to make the best of it.

I am going to sign off of this blog for awhile while I cross-train and my injury heals...I am no longer running Philly and most likely no other fall races...just concentrating on slowly healing and getting back into some easy running in the weeks and months ahead.  Once I start running I will come back.  Looking forward to the spring 2014 racing season already...

I'm going to start recording my cross-training efforts as I slowly incorporate running starting next month.  This injury has been long, ridiculous, and a real patience tester.  Anyway, today I did nothing.

pool was closed today for Veteran's day.  Rode the bike on gear two for a half hour then my standard core routine which consists of the following:

1 min. plank, roll to 45 sec. side plank, opposing side 45 sec. plank, 1 min plank, ten side bend things for the obliques on each side, roll into 25 push-ups.  then 10 x 10 sec. supermans.

1 hour pool run.  paid attention to form and working the core.

AM: 1 hour pool run

30 min fast indoor bike, standard core routine 

30 min quick stationary bike at lunch.  Core routine, lifting

1 hour pool run

1 hour pool run