Get me to Boston or at least get me to the start

What a great way to "start" the day... with a day off for me and Barbara but a day of school for the kids, I took advantage and spent plenty of time stretching before going out for my run at 10 AM. I started with my usual run up to Kroger but I decided in the midst of Wellsley, that a circle back through Fox Hall would be fun. I ended up with slightly more than six miles and just enough time to stretch, shower and get to lunch.

Felt good, although quite tired at the 5 mile mark (finishing the hill on Causeway). It was fun to push through the discomfort.

I'm testing my iPhone for tracking but alson using the Garmin.

6.18 mi @ 8:17 AP

South Campus Loop from Capital One.

Cold and windy - about 34 deg with winds in the 20 mph range.

Good run, I had trouble keeping a constant pace - generally speeding up, then looking at Garmin and slowing down ... then speeding up, etc.

The Garmin and the iPhone showed differences in distance.

iPhone - 5.35 mi @ 7:48 AP

Garmin - 5.02 mi @ 8:17 AP

Ran from Rudinos with Todd for 5 miles before dinner. Well paced run and my legs felt good. I ate a big lunch and felt pretty full, uncomfortably full. We ran in a reverse direction from our usual. I was planning to test out the Garmin iPhone app -- but started the music rather than the tracking ... doh.

Garmin

Felt great. Nice weather - upper 50s. Easy pace until I picked it up on the last mile. I think I've found a reasonable stretching routine for less than 10 minutes.

iPhone 5.7 mi @ 7:42 AP

Garmin 5.36 mi @ 8:11 AP

It seems the Garmin is a bit less jumpy than the iPhone -- the phone is convenient, but not that accurate.

Great day - mid 60s and sunny. Felt pretty good, but should have carried water and kept a slower pace.  

iPhone

Good run today. Weather was warm - mid 50s and sunny. I used my older Nikes just for a change. Ankles felt pretty good. I had a twinge of pain in the right achilles when going uphill near mile 1. It only lasted for 6-10 strides then went away.

Home - GS - College Valley loop.

5.11 @ 8:10 AP - oh yeah, I was trying to keep 8:30 pace ... more work needed.

Worked out at the gym with 30 min of cardio then a 2 mile treadmill run. Felt pretty good, but needed some extra stetching before beginning the run. My right foot wasn't getting the good motion until I did a foot smash / achilles stretch with bent knee.

Lunchtime run with Ron. Ran a modified course for the south campus loop - not such a great idea since they are doing construction and have closed one of the roads. We ran a bit longer as a result. Nice easy pace.

4.86 @ 8:35 AP (iphone - so it's probably closer to 4.5 @ 8:55)

Another rainy night, so I went to the YMCA. I ran for 4.5 miles plus another 30 min on the elliptical.

Good run, warm, evening run.

Home to Kroger, Park Terrace loop and back.

Near 1/2 mile mark, I felt a twinge of pain on the bottom of my right foot - around the arch, near the heel. The pain left quickly, so I just kept going.

5.35 mi @ 8:13 AP

Good run. Felt a similar twinge on the bottom of my right foot at the 1/2 mile mark. It was near the arch, toward the back of the foot. Felt the pain for about 30 seconds.

Home to Kroger loop.

3.57 mi @ 8:12 AP

7.53 mi @ 8:17 AP

Garmin

4.55 mi @ 8:08 AP

Garmin

YMCA treadmill while Brian was at small group at church.

4.0 @ 8:40 AP

4.6 mi @ 8:21 AP

Garmin

Home to Wilde Lake Loop - nice run after work, felt really good. I broke out the old shoes and still felt good. The shoes sound a bit different almost like coconuts going up hill. On the run, I felt a bit of pain around my right arch, similar to pains I've been feeling lately, it started near the 1/2 mile mark and went away quickly.

6.66 mi @ 8:20 AP

Garmin

Capital One - North Campus Loop

Nice weather, good run. Almost the same route as Tuesday, but I cut out some of the trail to reduce twists and turns and steeper mini-hills. Ran with Ron, so our pace was a bit slower - and I think it was uncomfortably fast for him. I was happy for the restraint, the longer run last night left me a bit tired.

4.26 mi @ 9:31 AP

Garmin

Good run with the YMCA training team. Cool weather and a late start, but overall a good time.

Warm Up & Run

8.75 mi @ 8:36 AP

Garmin

The day of the delayed run. I brought my gear to work for a lunch run, but wound up with meetings too close together to make that work. I hustled to leave early so I could run while still in daylight, but found chores to do. Wound up settling for a quick run before meeting up with TI running friends for beer & dinner.

Home to Kroger - 3.6 miles @ 7:44 AP

Garmin

Capital One - North Gate loop

Felt good, ankles are a bit stiff, but stretched out okay. Sunny and in the lower 60s.

4.53 @ 8:36 AP

Garmin

35 minutes on the elliptical trainer.

My time was short and my ankles had been feeling stiff ... so I thought a quick elliptical would be a good choice.

6.0 @ 9:28 AP

Garmin

Nice slow run from home after a weekend of skiing. Plenty of time to stretch. Nice weather, got a run in just before sunset. Felt a slight twinge of pain around the arch on the right foot. When I got back, I used the spiky ball and found a spot on the back of my foot near the center, slightly anterior that was really sore. I'll keep working that spot.

5.58 mi @ 8:32 AP

Garmin

http://connect.garmin.com/activity/150120631

http://connect.garmin.com/activity/150120618

http://connect.garmin.com/activity/150120601

http://connect.garmin.com/activity/150120584

Shoes are retired - Nike Pegasus 28 (not black)

run: http://connect.garmin.com/activity/150646484

warm up: http://connect.garmin.com/activity/150646491

http://connect.garmin.com/activity/153331776

Good long run. Great weather in the 50s with cloudy skies.

http://connect.garmin.com/activity/154932396

Good run. Sunny about 50F.

http://runkeeper.com/user/rdifrango/activity/73978648?&mobile=false

http://connect.garmin.com/activity/156998160

http://connect.garmin.com/activity/156998090

Felt tired, but not too bad. Right ankle was stiff and a little sore, especially on the uphill sections and on tight turns. Beautiful weather - sunny and mid 60s.

http://connect.garmin.com/activity/157484376

4.84 @ 8:27 AP

http://connect.garmin.com/activity/168325723 

http://connect.garmin.com/activity/168325683

http://connect.garmin.com/activity/161951801 

http://connect.garmin.com/activity/168325650 

http://connect.garmin.com/activity/168325604

http://connect.garmin.com/activity/168325472

http://connect.garmin.com/activity/166086636 

http://connect.garmin.com/activity/166540344 

http://connect.garmin.com/activity/166862897 

http://connect.garmin.com/activity/167004353 

http://connect.garmin.com/activity/167700289 

http://connect.garmin.com/activity/168587127

My first morning run in quite some time. Ran the familiar College Valley loop from home.

Legs felt sluggish for the first 3/4 mile. Somewhere within the 1/2 to 2 mile range, I had a twinge in my left knee. I just ran through it, thinking it's something to keep an eye on. After the first mile or so, my legs felt better - not a ton of kick, but I could get them moving.

I skipped breakfast before and also skipped my tea ... which meant that my bowels didn't get moving until midway through the run. Near the 3.5 mile mark I was ready to be home, but I was pretty sure I wouldn't need to stop. As soon as I got in the door, my system got cleaned out - and the kids appreciated the smell I left behind.

http://connect.garmin.com/activity/172679830

5.02 @ 8:38 AP

Blunt's Bridge

http://connect.garmin.com/activity/172679827

10.02 @ 8:21 AP

A GREAT day

http://connect.garmin.com/activity/172679815

13.21 @ 8:45 AP

Not such a great day - details on Garmin.

http://connect.garmin.com/activity/174473317

5.35 @ 8:39 AP

My worst run in a long, long time … but I think I know why.

In the morning, I was building a tukul at church – mostly hammering stuff on the ground. I drank plenty, but didn’t eat much – then went for a long run and baked. I carried just one bottle and decided to refill at mile 6 … that was too late, I wound up putting in over 11, but the last 4 were at least half walking and I spent the rest of the day trying to quench my thirst. On Sunday, my legs (quads & hammies) were toast and they still hurt on Monday.

Looking back to Saturday morning, I guess I was bent at the waist and knees for the hammering … so I think I just got overly tired, then dehydrated on the run … I should have done 6 and saved myself for Sunday.

At the end of the run - I was thinking if I had been in a race, I would have DNF’d – last time I thought like that was in Paducah around midnight … it’s humbling.

http://connect.garmin.com/activity/177009901

Garmin is short - but it was about 4 mi @ 8:50 AP

http://connect.garmin.com/activity/177009888

Ran with Ron, a good early morning run in nice cool temps.

http://connect.garmin.com/activity/177009879

http://connect.garmin.com/activity/177677740

Pretty good overall.Great weather - mid 70s and low humidity. Ran after cutting grass and pulling weeds and pool work. Still felt pretty fresh. Running form isn't great and fitness is down, but it was good to be out again. No significant aches and pains. 

7.17 mi  @ 8:49 AP 

Legs felt heavy, I felt slow ... but no issues.

http://connect.garmin.com/activity/181231662

8:47 AP

Why do I skip two days???

Good run with Ron from YMCA.

http://connect.garmin.com/activity/181231651

9:08 AP

http://connect.garmin.com/activity/181712098

6.51 @ 8:45 AP

Good run with the Rolfe HMT team. The group did 6 and then Todd and I added another 6. I kept a nice even pace during the first 6, only speeding up around mile 5 when a group of three women passed by, but then I met up with Reinaker and ran / talked our way to the start/finish. The second half with Todd showed a lack of fitness, I just got overly tired. Clearly, I'm not running enough - or sleeping enough. 

12.01 @ 8:59 AP 

http://connect.garmin.com/activity/183550755

Ran from River Rd Starbucks with Todd. Nice easy pace on a cloudy but humid near the river. Felt good during the run. The start to the bridge is challenging with the lack of a shoulder to run on ... but okay on a holiday. After the run, we grabbed a coffee and my right ankle stiffened up ... maybe I'm not quite ready for the hill coming off Riverside Dr. 

6.23 mi @ 9:12 AP 

Early morning run from Shady Grove YMCA with Ron. A little tight before the run, so I was stretching thoroughly. Post run, the left achilles is a bit tight.

During the run, legs felt sluggish getting started, but quickly warmed up. Good run. Humid and warm, but a good pace.

4.97 mi @ 9:10 AP

http://connect.garmin.com/activity/183690920

Ran with Rolfe HMT for the first 7, then did the route again with some small detours. I didn't intend to take two days off before this run, but I think it worked out okay. I felt good throughout. The early pace seemed really slow, but having a group around helped with that. Ran quite a bit with a husband and wife pair. Lisa is a Spanish teacher at DRHS. She did the HMT when Paul & Andrea were head coaches in 2009. Very nice folks.

http://connect.garmin.com/activity/184648882

7.27 @ 8:48 AP

http://connect.garmin.com/activity/185285200

Lunch run. Cool weather. Felt sluggish, but okay. Pace crept up, I assume because I wanted to finish "on time".

Left achilles sore in the middle of the run - on the outside (both left and right).

http://connect.garmin.com/activity/186697591

Good run, after trying to avoid it for awhile. I felt good although my legs were heavy and sluggish. The goal for tonight was torun 7-8 with thelast 3-4 at MP. Throughout the early part of the run, I knew I wouldn't be able to pick up to MP for that long. My pace definitely isn't where I want it for the fall ... but I feel like I'm on a good trajectory for August.

7.51 mi @ 8:52 AP

http://connect.garmin.com/activity/186697581

5.66 mi @ 9:06 AP

http://connect.garmin.com/activity/187928963

Wow, a REALLY slow pace...

5.0 @ 9:25 AP

http://connect.garmin.com/activity/189051448

16.47 @ 9:24 AP

http://connect.garmin.com/activity/189512386

What does a week off do for a guy? ... it makes him slow and feel like running is a struggle. 

I met up with a cold that included a cough and landed in my chest for a few days, so I just shut down my running. I thought pneumonia was a possibility and I knew that would destroy my August marathon plans ... so better to take a break and struggle through some slow runs than waste a summer trip out west.

This was my old stand by route from home - through Fox Hall and back. I briefly considered the larger loop that would have made it closer to 6, but I figured it would be better to just get one in the books and not strain anything. Perhaps a kid gloves strategy, but I can turn in to tough guy in July.

Easy pace, no pains ... just a definite lack of "go".

The weather has been really hot, so I wanted to start this run before 5 AM - I didn't actually get out until after 7, so I was a bit unhappy with myself. I ran from home since I even missed the start time for the Half Marathon Training Team at John Rolfe - I was comfortable running solo since it was only 12 miles on the schedule and kind of happy not to have to explain my week off my feet and consequent slower pace. 

My legs / ankles / feet felt good throughout. I got a little hot and adjusted to a slower pace. I ran over to the Rolfe Martin's to get water then come home.

After the run, I picked up some Nuun (electrolyte) to try on a run next weekend. That brand is the offering at my August marathon. It has no sugar, but tastes pretty good. I tried it while just sitting around. It's a fizzy tablet that you drop in a 20oz waterbottle.

I'll go for a shorter recovery run in the morning. Time to get back on schedule - heat wave or not.

13.0 mi @ 10:07 AP (a few walk breaks in there) 

Early run on a Sunday. Legs felt heavy and sluggish throughout. The weather was warm for 7:30 AM, but not terrible - quite humid. It felt especially difficult to climb hills or run fast ... I think it's just general fatigue from missing a week of running.

I noticed a pain on the outside of my left knee that seems like IT band. I need to stretch that a bit more. My arches have been a little sore, so they are getting some extra stretches too.

I also forgot to journal about my right knee. Beginning about a week ago, I noticed pain across the top (front side) of my kneecap when coming down stairs. It seems like a strength issue - not debilitating, but noticeable.

I don't think I've got the legs for a really hilly run right now.

4.76 mi @ 9:05 AP

http://connect.garmin.com/activity/194557057

Good early morning run. Since my legs were sluggish on Sunday, I assumed they would be similarly sluggish on Monday, but not so ... this was one of those days where things just feel good.

The humidity was high, so I wound up soaking wet, but no issues to report.

I'm donating platelets later today, so I'll take Tuesday off and run on Wed / Thu this week.

5.10 @ 8:39 AP

http://connect.garmin.com/activity/195679475 

Good run - early meant lower temps, and high humidity. Once again, I turned into a spring of sweat at the end. We kept a slower pace which fit my slightly fatigued legs pretty well. My calves were tight prior to run, but loosened up pretty easily. No noticeable knee / ankle / other issues.

 4.99 @ 9:08 AP

http://connect.garmin.com/activity/197031179

New Shoes - white this time. The black ones smell terrible after the sweaty morning on the trails ... so good timing.

Good run. Humid, but not so darn hot (mid 80s).

The run felt fine, no issues. My attitude pre-run was pretty crappy. Perhaps it's the empty house, but I just wanted to sit on my butt. Once I got to mile 2, I was happy to be out there ... but I'm a little worried about my commitment.

I will probably do the same run on Wednesday afternoon.

http://connect.garmin.com/activity/197987900

NEW Shoes - YEAH.

4.48 @ 9:32 AP

http://connect.garmin.com/activity/201477431

8.82 @ 9:20 AP - with two walk breaks

http://connect.garmin.com/activity/201477353

Home to Lauderdale via Broad St ... such a short run, I must have been in a hurry for something, but not so late that I actually ran fast.

3.21 @ 9:12

http://connect.garmin.com/activity/203878055

Home to Causeway (end of Fox Hall) turn-around.

4.11 @ 9:17 AP

http://connect.garmin.com/activity/203877998

How many ways can you screw up a track workout ... let's see, no warm up - check / run as little as possible - check / no cool down - oh, sorry, I did a cool down so unfortunately, I'll need to hose another one to really show off.

I met up with Matt and enjoyed the discussion. I hate track work, so I must like Matt a lot. This was actually a decent workout although I thought I got more miles in.

2.14 @ 8:49 AP

http://connect.garmin.com/activity/203877937

1.65 @ 9:12 AP

http://connect.garmin.com/activity/203877925

Totally crappy "run"

I ran out of gas or perhaps I had too much. I wound up walking and decided to just keep the Garmin running. I felt a bit better after visiting the toilet, but not good. UGH!

5.19 @ 13:04 AP

http://connect.garmin.com/activity/210717727

4.02 @ 8:47 AP

http://connect.garmin.com/activity/210717711

4.52 @ 8:37 AP

http://connect.garmin.com/activity/210717695

Not really a run, but instead a hike ... and I wore Keans, so no mileage on the good shoes.

A group of four of us hiked for a good hour before I took this detour ... I climbed up a boulder scramble, mostly and flipped on the GPS just to get an idea of the altitude. 

http://connect.garmin.com/activity/207758445

5.34 @ 9:20 AP

http://connect.garmin.com/activity/209646471

First, I know what you're thinking - what a BS training plan where you take a whole week off ... point taken. Just so I'm clear, not only did I skip five days of running, but I also put on 5 pounds on a vacation that included a monster marathon (which probably depleted 3500 calories) ... so I'm a slacker - total slacker.

Excuse List:

• We were in Boise on Mon / Tue with a whole billow of brush fire / forest fire smoke ... so as a slacker, I had nachos instead.
• We flew on Tue ... so I had a big arse burrito instead.
• I went back to work on Wed - Fri ... and couldn't be bothered with running, I went out to lunch each day and gorged on Chinese food instead.

Naturally with all that eating and lack of exercise, I was expecting this Saturday run to be a bed of roses ... imagine my surprise when I ran out of gas before mile 13 ... SLACKER.

I'm lucky to have good friends and good friends who are a good influence on me. Goodbye slacker (at least for today).

4.01 @ 8:34 AP

http://connect.garmin.com/activity/216613908

4.59 @ 9:04 AP

http://connect.garmin.com/activity/216613766

Plus an extra 1/2 mile of strides - here are two: http://connect.garmin.com/activity/216613601

5.01 @ 9:26 AP

http://connect.garmin.com/activity/216613514

Met up with David Hunter and Bill Branch for a run. Both run a bit faster than I typically do my long run, so I decided not to add extra miles, but rather do this run - take a few hours off - then head out again. This is my trial for Colonial in a few weeks. Ideally, I'll put in 6-8 around lunch time. All good prep for (a filling) dinner at Stella's tonight.

5.57 @ 8:36 AP

http://connect.garmin.com/activity/217453665

...and then I started rethinking this plan, wouldn't it be more reasonable to do the multiple runs on Sunday or Monday (holiday)?

...but first, I got in my two a day.

5 more miles, simple run from home. I wasn't concerned about pace, but it was quicker than I intended and it was 90 degrees. Ideally, I would have done more distance, but I really am planning to run every 6-8 hours tomorrow, so whatever. I felt pretty good throughout although very hot and very sweaty.

5.10 @ 8:56 AP

http://connect.garmin.com/activity/217580044

Three runs for today:

1. First run of the day. This was intended to be a rolling hills course. I was very surprised to see someone else out running along Broad toward Goochland. I felt good, getting a full night sleep and getting some of Stella's food out with my coffee made for a good time.
2. Second run of the day. I had to squeeze this one in quickly. I had an appointment at 4 PM, so I tried to leave enough time for a cooldown plus shower. At the end of the run, I got back to NFES before the sky opened up with a nice cooling rain. I was so hot that I really enjoyed the big, cold drops of water - I only wished for more. By the time I got home, it was really raining and I was quickly cooling off - perfect timing, really. Uneventful run, I felt sluggish going uphill, but otherwise pretty good.
3. Third run of the day. After getting drenched on my previous run, I needed to break out my brand new (zero miles) shoes. I was running my mouth with a friend at home and so delayed my start until nearly 11 PM. I felt pretty good starting out. I had enough kick to feel good going up the Graham Meadows hill, but lost some steam in Gayton Station on the really long hill. I took a walk break going up a long hill on Causeway and then fatigue really hit me, overall and very specifically in my left arch. Initially, it was just a bit sore, but eventually, it felt like a knife being driven in and slicing through ... I stopped to stretch it on Wilde Lake, in Hardings Trace, Wellesley, and on Lauderdale. I'm happy with my runs, but quite tired.

1. 5.49 @ 8:57 AP
2. 5.10 @ 9:21 AP
3. 6.91 @ 9:36 AP

 TOTAL: 17.5 @ 9:20 AP

1. http://connect.garmin.com/activity/218336615
2. http://connect.garmin.com/activity/218336581
3. http://connect.garmin.com/activity/218336545

Overall, from Saturday to Monday (holiday), I wanted to run short but frequent to simulate the Colonial 200 Relay and help me build some mental toughness. I ran twice on Saturday, three times on Sunday, and once on Monday. Total mileage: 34.45 mi @ 9:10 AP. I feel fatigued, and now realize that I will be run/walking after about 3 miles in the later legs - probably about 6 min run / 1 min walk ... especially uphill. It was very humid and pretty warm, so I'm optimistic that weather for Colonial should be better. Now for some relaxation!!!

Todd & I ran from Starbucks on River Rd - a nice holiday run. Humid with temps in the mid 70s, it was tropical, but mercifully not sunny and hot. We had a bit of an uncertain start when we saw the "Sidewalk Closed" sign on the new Huguenot Bridge - but we just ran by it and found plenty of room for us on the main span. I felt tired, but ok through the first third, then I could feel my fatigue from the weekend workouts. I had zero kick for the hill and forced our first of several walk breaks. I felt bad for holding up Todd, but I was just drained. Being in the company of someone not as fatigued, helped me run more than walk. The return trip along Riverside had a few more runners and bikers, but still a pretty low count. We ended with a nice leisurely treat from Starbucks ... coffee, that is.

6.28 @ 9:23 AP

http://connect.garmin.com/activity/218336503

4.47 @ 9:23 AP

http://connect.garmin.com/activity/220376207

3.84 @ 9:30 AP

http://connect.garmin.com/activity/220376185

7.11 @ 8:52 AP

http://connect.garmin.com/activity/220376163

Early morning run with friends at Shady Grove YMCA (at 5:15 AM) ... yes, super dark, but nice and cool. Amazingly, Twin Hickory was crawling with runners ... what's with people in the 'burbs getting up before the crack of dawn??? Felt good on the run, and got a few relay tips ... both my companions are running the Ragnar in a week and a half. Their suggestions: (1) don't plan to bring more than a single set of non-running clothes - you'll just use the same set of sweatpants throughout; (2) don't expect to be hungry ... it's not like sitting at the beach where you snack constantly and expect to need to force yourself to eat; (3) it's easy to get dehydrated since it's not that hot, there isn't an obvious reason to drink, so force yourself to do so.

4.98 mi @ 8:54 AP

http://connect.garmin.com/activity/222488694

6.2 @ 8:23 AP

http://connect.garmin.com/activity/223042212

Early run, nice cool temps, low humidity with Todd. Great to be out early and with company for a long run. Felt pretty good throughout. When we got to Twin Hickory, there was a sprint tri going on, so we got to see some runner and some bikers ... plus police in the intersections. Really enjoyed the run

11.32 @ 9:01 AP

http://connect.garmin.com/activity/223693121

5.33 @ 8:25 AP

http://connect.garmin.com/activity/224058560

Early morning (515AM) run from the Shady Grove YMCA with Ron & Michael. I arrived early and got to do some actual stretching. I felt really well stretched and we took a pretty easy pace since they are doing the Ragnar this Friday.

5.65@8:49AP

http://connect.garmin.com/activity/224759192

Met up with Kelly at 6:30 AM. I ran the start of her first 20 miler of the season. We met out in Goochland, so we got to run past a crowing rooster, we startled some cows, and had a few cars come zipping past. Nice cool weather and great conversation made this seem more like a 10k run. I had just a bit of soreness in my left arch for 1/4 mile or so and strangely, a sharp pain in my right arch near the 8 mile mark very briefly.

Great to catch up with Kelly and a good start to the day. Very psyched about the relay next week.

12.47 @ 9:32 AP

6.42 @ 8:47 AP

http://connect.garmin.com/activity/225778618

6.7 @ 8:41 AP

http://connect.garmin.com/activity/227572655

Colonial 200 mile Relay - Day #1

Leg #5: 7.12 @ 9:04

http://connect.garmin.com/activity/228374888

Leg #14: 6.31 @ 8:27

http://connect.garmin.com/activity/228374864

Leg #25:

7.67 @ 8:46

http://connect.garmin.com/activity/228374839

Leg #31

4.3 @ 8:01 AP

http://connect.garmin.com/activity/228374809

Leg #35

4.32 @ 8:01 AP

Three whole days off, wow!

6.13 @ 8:23 AP

http://connect.garmin.com/activity/229693950

Great weather - sunny and 60 F. Felt good, except for a tight right ankle. I tried to stretch, but I think it needs more.

5.21 @ 8:44 AP

http://connect.garmin.com/activity/232330262

6.82 @ 8:42 AP

Garmin

7.50 @ 8:57 AP

http://connect.garmin.com/activity/238082075

Sat on my behind and watched the wind and rain...

5.59 @ 8:48 AP

http://connect.garmin.com/activity/240178155

Left work a bit early and got an afternoon run in. Felt good.

5.61 @ 8:38 AP

http://connect.garmin.com/activity/241760703

Ran with Mike D. Felt good.

6.67 @ 8:46 AP

http://connect.garmin.com/activity/241760695

http://connect.garmin.com/activity/242683580

Note: I did not run faster than Usain Bolt ... this time.

http://connect.garmin.com/activity/244755120

http://connect.garmin.com/activity/244755116

This race starts/ends at Sparks Elementary School. Runners are welcome inside prior to and post race - which is great because the outside temperature was in the mid 30s on this day. The school does not have parking to accomodate the full race field, so they provide school bus transport from a local office building. I appreciated the flush toilets, heat, and space to do final preparations. Todd and I travelled from my parents' house - about 45 minutes on race day. We met up with a bunch of maniacs and took some pictures just prior to the run.

The start of the run is rolling hills along two lane roads with a net downhill. The net downhill definitely was nice outgoing and less than ideal on return. Near mile two, we got onto the NCR trail - a crushed gravel rails to trails between 8 and 15 feet wide. Aid stations were about every 2-3 miles usually where a road crossed the trail.

Near mile 8, I met a woman who lives close enough to the trail that she does most of her training along it. Laura was very nice, a fellow NYC refugee for this year. She explained that the course is a gradual up-hill outbound and gradual down-hill return ... except for the last couple of miles. I was glad to hear this becuase like many trails with tree cover, this one was throwing my perception - I felt like everything except the most obvious downhill was an uphill ... and while my legs may know differently, my brain gets psyched out. I reached the halfway point at 2:02 and felt really good. I saw Todd more than a mile before the turn-around, so he was doing great and looked really comfortable.

I felt okay until near mile 16 when my hip flexors (especially the right) started aching pretty badly, especially on uphill climbs. I tried to slow my pace and quickly switched to walking when climbing. Eventually, the pain started to hit my groin and hip flexor. After mile 20, I was walking as much as running ... but determined to finish.

We got off the trail near mile 25, then back on the two lane roads. I got passed by a man, woman, and dog running together. I talked to them later - they live in northern Virginia. Tim, Ariella, and Kody. They did a relay, of sorts ... Tim ran the first half solo, then Areilla and Kody ran the second half with him. It was Tim's first full marathon and Areilla & Kody's first half. They said Kody had run up to 16 miles in training.

The rolling net uphill at the finish was a bear. I think I ran the last half mile without stopping, but I was tempted.

After the race, I met a Maniac named Lyle from Oklahoma. This was his 3rd time at this race and his 98th total ... he'll do 100 in two weeks in his hometown.

Marathon #24 in the books!

http://connect.garmin.com/activity/246680499

Nice cool, clear, breezy morning - about 40 degrees. After taking almost a whole month off, it felt great to get back out for a run. It's hard to understand why I don't make time for this.

My left knee twinged a little, but nothing major. My right heel gave a sign like PF, but it went away almost immediately. Breathing felt relaxed.

Overall, really nice run.

7.14 mi @ 9:40 AP

http://connect.garmin.com/activity/253512836