Dave's Running Blog

3pm - 1st run of 2009. Got in 9.5 doing the Roland Lake route. The bridge into the park is still closed so it knocks a half mile off my usual 10. Nice cool day. Felt good. Ran a moderate pace and did the reverse loop of my usual running down Bellamore and up Woodbridge.

Ran the BWI trail with Tim and Dave. The weather was threatening rain and cold, but the rain tapered off before the run. Wore the long pants anyway for the first time this season. Tim and Dave tore up the trail for the final mile and a half - I couldn't keep up, but overall ran hard and had a good run.

noon - Made it out at lunch for my extended loop route. Cool, but a nice day. There was some ice and frozen ground in the shady spots. Looks like today's to be the warmest day of the week!

1130 - Only ran three today. Was in class at Booz, so I had a short

lunch. Ran out to the Bridge on Brock Bridge and back. Cold, but no

wind.

noon - Abreviated Lucia's Light Route. Had to drop off tire at Ken service station, so didn't have much time for a break. Cold and windy today. temp was around 27F.

12:30 - Ran at lunch with Vern after watching Obama's inauguration. Did the extended loop with an extra trip back down Coleen's hill (Vern's idea). Vern's off to Roanoke Sunday, so I got in one last trip up Coleen's hill with Vern before his move. 

1130 - Ran to Ken's Service Center to pickup the truck so I only put in around 3. Nice day, not too cold. A couple girls driving by decided to get my attention by swirving at me on the way. So what ever happened to just honking the horn?

0730 - Ran the B&A Trail with Will, Phipps, Matt, Gerry, John, and Patrick. Had to slow down for the last couple miles, but it was great to get in a long run on the trail. The first in a VERY long time. Temps were probably in the low 40s with a little wind on the return trip.

1215 - Ran the loop route in the ice and snow. Decided not to take the extra bit through the woods as the trail was very ice and treacherous in the shaded areas. I managed a full skid on both feet coming down off of Colleen's hill when I had to get onto the iced up sidewalk to avoid traffic. Came across an injured falcon on the cut through from Ridge Road. I think it's the same large bird I've seen hanging out there before. It had an injured wing that it was hobbling around with right next to the path. Cold, but the sun was out and there wasn't much of a wind so apart from the road conditions it made for a nice run.

1215 - Ran the Lucia's light route and stuck to the roads after yesterday's experience in the ice. Only wildlife encounters today were with a chipmunk and a mole that I almost stepped on in the leaves beside the road. Another decent day, maybe a little winder than yesterday, but not too cold.

noon - Lucia's Light route. Got in around 5 miles at lunch.

noon - Lucia's route again. Not much time for running this week as work's been busy. Only another 5 miles today.

noon - extended loop route. Broke out my new Brooks running shoes. Nice day with temps in the mid 50s. A little soggy through the woods where the ice was melting.

noon - Only did 5 going out to Lucia's light and back. Fellow walking to a job interview stopped me to ask directions. He had the better part of a mile and a half to go! Another nice day. Felt good getting out for a second day in a row.

noon - Windy - Had the Bob Seger song stuck in my head as a result. Only did 5 again today. Felt like I was standing still going up hill into the wind.

noon - Ran down Colleen's Hill and back. Sunny and cool.

1630 - Did a bit over 8 miles with Phipps on the BWI trail. Started out in the hail, but the weather cleared for a cool but decent run. I managed to keep up with Dave, but only because he'd had bad melon for lunch. :)

noon - Ran the extended loop route for 6.5 miles. Sunny, windy and temps around 33 deg. Picked up the pace for the lat half-mile. Saw Blair and Todd driving in on the way back.

1515 - Ran to the service station to pick up the van. Very windy! Fortunately my route was mostly with the wind.

1130 - Lucia's Light route. Nice day. Cool and sunny and not much wind.

1130 - Ran the Lucia's Light route. Streets were mostly free of snow after Monday's storm. Clear and cold day. Spring's just around the corner - right?

1500 - Home with the twins today since Joy is on vacation. Took the twins on a post-nap run to see the ducks over in Guilford. Got in 6 miles, with a break while the twins chased the ducks and I chased the twins. Rhys was determined to get as close to those ducks as possible. But for me, I think he was prepared to go into the drink! Windy day, but warm with temps up in the low 60s. Hills were killer, of course. I think the kids have put on some serious weight since October!

0740 - Ran 10 with the gang at the trail. Ran with Dave, Tim, Patrick, and John while I could keep up. Had to drag myself in the last couple miles - my lack of training quite evident today. Nice enough morning, though March has relented to the cold weather again. Temps were probably in the low thirties on the trail. Can't wait for the warm weather so I can get the kids back out and start running on Saturdays again.

noon - Lucia's Light route. Just did 5 since I didn't have a lot of time for lunch. Nice cool day. Ran moderate-fast pace. Was still a bit sore after the 10 on Saturday.

1630 - Ran with Tim and Phipps on the BWI trail. Tim and Dave did the full loop, while I turned around after the bridge a little over 4 miles in. Did an extra mile at the end (easy pace) suspecting that they were'nt too far back. Tim and Dave had a good run for the 10.6 and I was happy running hard for just 8.

No Run today - jury duty!

noon - Put in 3 miles on the dreadmill at work. Short on time this week.

1640 - Ran 7 on the BWI trail with Phipps. 8min/mi pace. Grey day, but mild temps.

noon - Did the extended loop route for 6.5. Nice day with temps in the low 60s, but humid from all the rain. Saw 4 white tail deer crossing my path by the blue house.

0740 - Ran 10 on the B&A trail with John. Averaged probably just over an 8 min pace for the distance. Met up with the gang at Panera's afterward. Vern and Pam were up visiting.

noon - Ran the loop in the rain. Rain started out light, but was coming down steadily by the time I got back. Wasn't too cold, though so it could have been worse.

Beautiful day. Ran my 2nd best time for Clyde's.

2:45 - Did the 6.3 route from work. Great day. 

1615: Ran to the repair shop from work, so only got in just under 3 miles. Truck was in for some minor work and trying to find out what's wrong with the AC. Nice afternoon, wished that I'd had time for a longer run.

0840 - Hit the B&A trail with the twins. Nice morning. Temps in the afternoon were up in the 80s. The twins did pretty well and didn't complain too much on the run. We hit Panera afterwards with the gang. Dave and Will were back after their awesome Boston performances.

1445 - Ran to Ken's service center and took the scenic route to get in around 4.5 miles. Hot day with temps in the low 90s. First run in 90+ temps for the year. What happened to Spring?

1030 - Ran with Brendan at work. Took him on my usual extended loop route for 6.5 miles which he had no trouble with. We got socked with a downpour going up Colleen's Hill. No hat - not good. Could barely see going up the hill. I think I had just commented that the weather had turned out to be not so bad - ooof!

Ran to Airport 100 Way and back.

Ran to the park and back with the twins. Cool out, broke out the long sleeves.

1230 - Did the extended loop route solo. Beautiful, cool day.

1130 - Ran a modified loop route so I could pick up food from the Deli after the run :). Nice day, maybe even a bit on the warm side of ideal. Ran Colleen's hill and am wondering how tough the course on Saturday is going to be.

Ran the Dreaded Druid Hill 10K. Very tough course. I think the worst part was running down the same hills that I knew I was going to have to run back up on the way back. The hills were killer, but I didn't have to walk at all. Not sure which is the tougher run: run through the Grapevine or this race.

Friends of Sudan 5k - Muggy, but not too hot. A hilly course. I didn't have a watch, but I felt like I slowed down a bit from mile to mile. Ran a 7:18 pace per mile on average.

noon - Ran the usual loop route at a decent pace. There was a light rain for most of the run with temps in the high 60s - which made for a comfortable run.

noon - Ran the extended loop route with Brendan at a good pace. Time was 52:52 for the distance.

Extended loop route - hot!

Ran to just before Lucia's light. Didn't have time for a longer run.

Ran the extended loop with Brendan, but had to cut it short at the end as I had gotten a late start. Had some pop tarts just before the run - bad idea. Had to walk some after Dan's memorial hill, then dragged myself back the last mile.

Ran the usual extended loop with Brendan at a moderate to fast pace for me. Felt cooler than yesterday.

Ran the BWI loop with Phipps. Felt a bit tired - my first 10 miler in a while.

Speed Workout on the Track at Johns Hopkins. Jim from Falls Road Running Store put us through our paces with a lactic threshold workout:

4 sets of:

3x 300m @ 6min/mile pace then 100m cool down

1x400m @ 6min/mile pace with 400m cool down

Good workout. Felt good at the end and was able to stay pretty consistent with my times.

Lucia's Light route with Brendan. Fast pace for me in the heat: 41:48 (~8:11 min/mi pace).

Extended loop route with Brendan. Brendan was worn out from a two hour run yesterday, so we walked for a half-mile on the way back - a welcome break in the humidity though!

Speed work on the track. 4 of us made it out for the workout. Fellow named John was there who was a bit faster than me and really helped me to keep up the pace. I was shattered at the end of this workout:

1x200m @ 90sec/200m

30 sec rest

1x200m @ 90sec/200m

30 sec rest

 1x400m @ 90sec/200m

2 minute rest

1x800m @ 94 sec/200m

2-3 minute rest

 1x400m @ 92 sec/200m

30 sec rest

1x200m @ 85 sec/200m

30 sec rest

1x200m @ 92 sec/200m

noon - Ran the Lucia's Light route with Brendan - not enough time for a longer run. Just as well though - hot and muggy!

2000 - Ran out to Robert E. Lee park and back. Ran hard up Hollins -

ouch! Cool down from there up Lake to just before Boy's Latin. Jogged

back for a decent run despite the heat and humidity.

noon - Ran the usual loop with Jeremy. Hot, but ran a decent pace. Jeremy hung back with me for a while, but let loose toward the end. 

1830 - Track Work: 11 laps alternating one slow (120s), one fast (90s).

1x1000m @ 90s pace

1x800 @ 90s pace (pooped out after the 800 - didn't make 1000)

1x400 all out (68s)

Ran at Gilman track with Liam. Liam had fun running on the track and high-fiving Dad on the laps.

Speed work at the track:

 4x400 @ 80-82 sec/lap (40 sec recovery)

3x300 @ 78 sec/lap pace (2 min recovery)

2x200 @ ?? fast pace

1x800 @ 90 sec (I only managed 400m)

2x200 @ ?? faster pace.

BWI Loop with Phipps. Took it slow with a few walk breaks. Hot and Humid.

Ran with Dave and Chad. Hot and humid, but felt better overall than the week prior. Ran the distance averaging about 9:30 pace.

1830 - speed work at the track. Jim Allen didn't show, but another fellow and I ran, making up a workout.

0.5 mile warmup.

 1 mile -  alternating marathon pace and 5k pace each lap.

3 sets of 1200 meters, running 1st two laps at 96 sec pace and the third at 88 sec pace.

 Tough workout. 3 sets was all I could manage. Didn't feel well with the onset of a cold.

1100 - Ran the extended loop route. Hot and humid. Tired at the end and decided to forego the last 2 tenths around the building.

noon - BWI Loop Trail. Stupid, stupid, stupid! One of the hottest days of the year and I decide to run 10 miles with the sun beating down at noon by myself! I walked some after 3 miles, a little after 6 miles, and then dragged myself in the rest of the way running in the sun and walking in the shade. By the time I was done I was so glad I had some Gatorade in the car. I was parched and exhausted. stupid. stupid. stupid.