1 Tue 12mi+ total. 5.04mi in 31:17 (6:13/mi) on lunch. Wore racing flats and probably went too hard. 7.36mi in 46:28 (6:19/mi) at 8:30pm.
2 Wed 12+mi total. 5.04mi in 40:29 (8:02/mi) on lunch. 7.40mi in 53:40 (7:15/mi) at 8:30pm.
3 Thu 7.40mi in 1:01:27 (8:18/mi) at 8:30pm. Felt horrible. Dug too deep on tuesday runs.
4 Fri No run.
5 Sat 9mi+ total. 1.92mi warmup in 13:53 (7:15/mi). Ben's Run 5k in 17:26 (5:28/mi). Some hard hills in this race and Forerunner + Gmaps gave me 3.20 mi for the course so probably more like a 16:55 effort. 4.13mi shag run in 33:22 (8:05/mi) at 3:20pm.
Total for week: 68.7mi
6 Sun 16mi + total. Cherry Blossom 10 Mile race in 57:45 (5:46/mi). Felt like crap the whole race but still managed to do a decent time. Could've gone faster if I'd been better rested. 6.11mi in 44:44 (7:19/mi) at 4:30pm.
7 Mon 8 Tue
9 Wed
10 Thu
11 Fri
12 Sat
Total for week:
13 Sun
14 Mon 15 Tue
16 Wed
17 Thu
18 Fri
19 Sat
Total for week:
20 Sun
21 Mon 22 Tue
23 Wed
24 Thu
25 Fri
26 Sat
Total for week:
27 Sun
28 Mon 29 Tue
30 Wed
Total for month:
Sunday, April 6, 2014
Monday, March 3, 2014
March 2014
1 Sat No run. Rest day before race tomorrow.
Total for week: 61.2mi (6:56/mi avg. pace)
2 Sun Burke Lake 12k (7.45mi) at 10am. 1st place overall in 43:47 (5:52/mi) on extremely muddy trails, wearing normal racing flats. 15.24mi in 1:53:10 (7:26/mi) at 4:40pm after some bagels/coffee and chillin for a few hours. Felt like a zombie for the last 4 miles. Total for the day including race warmup/cooldown was just under 23 miles. Good mileage but not the same as one solid 20 miler.
3 Mon 7.40mi in 1:02:13 (8:24/mi)
4 Tue 7.32mi in 48:07 (6:34/mi)
5 Wed 7.33mi in 45:24 (6:12/mi)
6 Thu No run
7 Fri 20.56mi in 2:21:28 (6:53/mi). Ran down Wisc. Ave to Hains Point and did two loops, then ran back up Wisc. Ave (with the big hill). Ran in racing flats to see if they'd work for the marathon but I think I'm going to stick with the Free's. Felt pretty good but not great.
8 Sat 5.10mi in 38:07 (7:28/mi). Legs were extremely heavy so I ran on my lunch break to loosen them up.
Total for week: 70.68mi (7:01/mi avg. pace)
9 Sun +/-15mi total. St. Patrick's Day 8k in the morning. 4.97mi in 27:17 (5:29/mi). 6.06mi in 46:02 (7:36/mi) in the afternoon. Planned to do more but got a nasty cramp in my right calf. No point in pushing it this close to the marathon. Total with warmup + cooldown after the race was about 15mi.
10 Mon 12.40mi Total. 5mi at 1pm in 33:18 (6:40/mi) on lunch break. 7.40mi at 8:30pm in 52:03 (7:02/mi). Pretty tired & hungry all day. Still dragging due to daylight savings. Only got 4 hours of sleep on Saturday night before the race and still feeling jet-lagged today.
11 Tue 12.40mi Total. 5mi in 33:03 (6:37/mi) at 3:30pm on lunch break. 7.40mi in 54:43 (7:24/mi) at 9pm.
12 Wed 12.40mi Total. 5mi in 37:18 (7:28/mi) at 2pm on lunch break. Was very tired and couldn't go any faster. 7.40mi in 49:03 (6:38/mi) at 8:30pm. Pushed as hard as I could and it was EXTREMELY windy...25mph+ winds. Crazy.
13 Thu No run. Rest day.
14 Fri 4.25mi in 31:54 (7:31/mi). Easy jog to keep legs loose.
15 Sat Rock n Roll USA Marathon 26.2mi in 2:44:56 (6:17/mi) 6th overall/5th male. Had good legs but didn't execute well. Didn't have a real breakfast (two banana right before race since I forgot to eat bagels before I left home), had to stop to pee, and had several abdominal cramps in the middle portion of the race. Probably could have gone 1-2 minutes faster if I'd prepared better. Good conditions weather-wise with temp in the 50's.
Total for week: 82mi (6:53/mi avg. pace)
16 Sun No run.
17 Mon 7.40mi in 56:33 (7:38/mi)
18 Tue 7.42mi in 51:03 (6:53/mi)
19 Wed 8.35mi in 1:04:54 (7:46/mi). Raining and heavy legs caused me to end this one early. Pretty bummed that I didn't get into the Marine Corp Marathon today with the stupid lottery system they used this year. Makes me wonder why I'm killing myself in training/racing if the best race doesn't want me in their event.
20 Thu 12.4mi total. 5mi in 34:30 (6:54/mi) on lunch break. Legs still a little heavy. 7.42mi in 47:07 (6:21/mi) at 8:45pm. Legs were still heavy and had to push pretty hard to keep the pace.
21 Fri 12.2mi total. 5mi in 36:52 (7:22/mi) at 1pm on lunch break. 7.28mi in 49:20 (6:46/mi) at 8:40pm. Sore & stiff during both runs.
22 Sat 12.6mi total. 5.04mi in 33:43 (6:41/mi) at 3pm on lunch break. Still feeling rough but pushed hard. 7.60mi in 49:42 (6:32/mi) at 9pm. Still pretty sore but felt better than earlier run.
Total for week: 60.6mi
23 Sun 21.12mi in 2:32:57 (7:15/mi). Too many beers last night & overall just really tired. Didn't push that hard but probably couldn't have gone much faster.
24 Mon 12+mi total. 5mi in 39:35 (7:55/mi) at 1pm on lunch. Felt horrible, not getting enough sleep. 7.41mi in 50:36 (6:50/mi) at 9pm.
25 Tue 12+mi total. 5mi in 39:10 (7:50/mi) at 1pm on lunch. Felt rough and it was snowing. 7.32mi in 48:47 (6:40/mi) at 8:24pm. Felt much better and was going a little faster but slowed a little for the last few miles due to wind/fatigue.
26 Wed 12+mi total. 5.04mi in 33:25 (6:38/mi) at 1pm. 7.40mi in 52:55 (7:09/mi) at 9:12pm.
27 Thu 12+mi total. 5.04mi in 37:39 (7:28/mi) at 1:20pm. 7.40mi in 49:11 (6:39/mi) at 8:47pm. Left knee area is a tad sore, gotta go easier when I'm feeling fatigued.
28 Fri 15.16mi in 1:37:24 (6:26/mi) at 8:11pm. Not the freshest I've ever been but I'll take 15 miles at sub 2:50 marathon pace after already running 70 miles this week!
29 Sat 7.53mi in 55:06 (7:19/mi) after work in the pouring rain. Took it easy.
Total for week: 93.5mi
30 Sun 21.15mi in 2:49:42 (8:01/mi) at 5:40pm. Got up at 5:30am to help out at the piece of cake 10k and stood in the rain for several hours. Went home and kept putting the run off because it wouldn't stop raining. Well, it finally started snowing so I finally gave up and got on with it. Slow, miserable, wet trudge but any healthy run is a good run :) Last 20 miler for probably 10+ days because of two races next weekend.
31 Mon 6mi total. 5.04mi in 41:05 (8:09/mi) on lunch break. +/-1mi of sprints with group at 7pm.
Total for month: 334.29mi
Total for week: 61.2mi (6:56/mi avg. pace)
2 Sun Burke Lake 12k (7.45mi) at 10am. 1st place overall in 43:47 (5:52/mi) on extremely muddy trails, wearing normal racing flats. 15.24mi in 1:53:10 (7:26/mi) at 4:40pm after some bagels/coffee and chillin for a few hours. Felt like a zombie for the last 4 miles. Total for the day including race warmup/cooldown was just under 23 miles. Good mileage but not the same as one solid 20 miler.
3 Mon 7.40mi in 1:02:13 (8:24/mi)
4 Tue 7.32mi in 48:07 (6:34/mi)
5 Wed 7.33mi in 45:24 (6:12/mi)
6 Thu No run
7 Fri 20.56mi in 2:21:28 (6:53/mi). Ran down Wisc. Ave to Hains Point and did two loops, then ran back up Wisc. Ave (with the big hill). Ran in racing flats to see if they'd work for the marathon but I think I'm going to stick with the Free's. Felt pretty good but not great.
8 Sat 5.10mi in 38:07 (7:28/mi). Legs were extremely heavy so I ran on my lunch break to loosen them up.
Total for week: 70.68mi (7:01/mi avg. pace)
9 Sun +/-15mi total. St. Patrick's Day 8k in the morning. 4.97mi in 27:17 (5:29/mi). 6.06mi in 46:02 (7:36/mi) in the afternoon. Planned to do more but got a nasty cramp in my right calf. No point in pushing it this close to the marathon. Total with warmup + cooldown after the race was about 15mi.
10 Mon 12.40mi Total. 5mi at 1pm in 33:18 (6:40/mi) on lunch break. 7.40mi at 8:30pm in 52:03 (7:02/mi). Pretty tired & hungry all day. Still dragging due to daylight savings. Only got 4 hours of sleep on Saturday night before the race and still feeling jet-lagged today.
11 Tue 12.40mi Total. 5mi in 33:03 (6:37/mi) at 3:30pm on lunch break. 7.40mi in 54:43 (7:24/mi) at 9pm.
12 Wed 12.40mi Total. 5mi in 37:18 (7:28/mi) at 2pm on lunch break. Was very tired and couldn't go any faster. 7.40mi in 49:03 (6:38/mi) at 8:30pm. Pushed as hard as I could and it was EXTREMELY windy...25mph+ winds. Crazy.
13 Thu No run. Rest day.
14 Fri 4.25mi in 31:54 (7:31/mi). Easy jog to keep legs loose.
15 Sat Rock n Roll USA Marathon 26.2mi in 2:44:56 (6:17/mi) 6th overall/5th male. Had good legs but didn't execute well. Didn't have a real breakfast (two banana right before race since I forgot to eat bagels before I left home), had to stop to pee, and had several abdominal cramps in the middle portion of the race. Probably could have gone 1-2 minutes faster if I'd prepared better. Good conditions weather-wise with temp in the 50's.
Total for week: 82mi (6:53/mi avg. pace)
16 Sun No run.
17 Mon 7.40mi in 56:33 (7:38/mi)
18 Tue 7.42mi in 51:03 (6:53/mi)
19 Wed 8.35mi in 1:04:54 (7:46/mi). Raining and heavy legs caused me to end this one early. Pretty bummed that I didn't get into the Marine Corp Marathon today with the stupid lottery system they used this year. Makes me wonder why I'm killing myself in training/racing if the best race doesn't want me in their event.
20 Thu 12.4mi total. 5mi in 34:30 (6:54/mi) on lunch break. Legs still a little heavy. 7.42mi in 47:07 (6:21/mi) at 8:45pm. Legs were still heavy and had to push pretty hard to keep the pace.
21 Fri 12.2mi total. 5mi in 36:52 (7:22/mi) at 1pm on lunch break. 7.28mi in 49:20 (6:46/mi) at 8:40pm. Sore & stiff during both runs.
22 Sat 12.6mi total. 5.04mi in 33:43 (6:41/mi) at 3pm on lunch break. Still feeling rough but pushed hard. 7.60mi in 49:42 (6:32/mi) at 9pm. Still pretty sore but felt better than earlier run.
Total for week: 60.6mi
23 Sun 21.12mi in 2:32:57 (7:15/mi). Too many beers last night & overall just really tired. Didn't push that hard but probably couldn't have gone much faster.
24 Mon 12+mi total. 5mi in 39:35 (7:55/mi) at 1pm on lunch. Felt horrible, not getting enough sleep. 7.41mi in 50:36 (6:50/mi) at 9pm.
25 Tue 12+mi total. 5mi in 39:10 (7:50/mi) at 1pm on lunch. Felt rough and it was snowing. 7.32mi in 48:47 (6:40/mi) at 8:24pm. Felt much better and was going a little faster but slowed a little for the last few miles due to wind/fatigue.
26 Wed 12+mi total. 5.04mi in 33:25 (6:38/mi) at 1pm. 7.40mi in 52:55 (7:09/mi) at 9:12pm.
27 Thu 12+mi total. 5.04mi in 37:39 (7:28/mi) at 1:20pm. 7.40mi in 49:11 (6:39/mi) at 8:47pm. Left knee area is a tad sore, gotta go easier when I'm feeling fatigued.
28 Fri 15.16mi in 1:37:24 (6:26/mi) at 8:11pm. Not the freshest I've ever been but I'll take 15 miles at sub 2:50 marathon pace after already running 70 miles this week!
29 Sat 7.53mi in 55:06 (7:19/mi) after work in the pouring rain. Took it easy.
Total for week: 93.5mi
30 Sun 21.15mi in 2:49:42 (8:01/mi) at 5:40pm. Got up at 5:30am to help out at the piece of cake 10k and stood in the rain for several hours. Went home and kept putting the run off because it wouldn't stop raining. Well, it finally started snowing so I finally gave up and got on with it. Slow, miserable, wet trudge but any healthy run is a good run :) Last 20 miler for probably 10+ days because of two races next weekend.
31 Mon 6mi total. 5.04mi in 41:05 (8:09/mi) on lunch break. +/-1mi of sprints with group at 7pm.
Total for month: 334.29mi
Wednesday, February 19, 2014
February 2014
1 Sat 19.19mi in 2:17:44 (7:11/mi). More careful plodding.
Total for week: 42.83mi (7:39/mi avg.)
2 Sun 21.21mi in 2:42:58 (7:41/mi). Even more slow plodding. Can't do much without a working achilles.
3 Mon No run.
4 Tue No run.
5 Wed 7.32mi in 47:30 (6:29/mi). Too fast.
6 Thu 6.43mi in 57:03 (8:53/mi).
7 Fri 21.11mi in 3:23:35 (7:19/mi) afternoon run. Achilles still not good.
8 Sat 18.01 mi in 2:19:38 (7:45/mi) with a few MCRRC Racing Team teammates. Had to wake at 5:30am. Not nearly enough sleep, was dragging ass the whole way. Still good to get the mileage in, even with the achilles problem.
Total for week: 74.08mi ((7:35/mi avg.)
9 Sun 21.10mi in 2:47:47 (7:57/mi). More slow running, due to the achilles. Won't be doing 30 miles tomorrow but 60 miles in 3 days is a 3 day mileage pr!
10 Mon No run. 30th birthday. Gotta get the achilles healthy.
11 Tue No run. See above.
12 Wed No run.
13 Thu No run.
14 Fri No run.
15 Sat No run.
Total for week: 21.10mi (7:57/mi avg.)
16 Sun 17.07mi in 2:15:51 (7:57/mi). Planned to do 20-21 but had a hunch that I wouldn't make it and headed back early. Good thing I did, barely made it home. RUSTY.
17 Mon 6.70mi in 52:26 (7:50/mi). Achilles doesn't hurt but is still sticky. Think there must be scabbing that is rubbing and causing friction.
18 Tue 6.52mi in 40:22 (6:12/mi). First pain/discomfort-free hard run in AGES!! Gave myself a hard achilles massage at work by rolling the achilles back and forth over a 4 inch roll of stretch wrap with my full bodyweight on it. Seems to have broken up, for the most part, the scabbing or whatever it was that was causing the friction in the achilles! Didn't know that I could still run this fast :)
19 Wed 6.10mi in 40:53 (6:42/mi). Planned to do a longer one but the calves weren't recovered from yesterday. Did the first 2 fast, middle 2 slow, last 2 fast.
20 Thu 6.10mi in 39:06 (6:24/mi). Legs were heavy but responded.
21 Fri 15.28mi in 1:39:27 (6:30/mi). 10mi in 1:05:xx & 13.10mi in 1:26:00. Speed is coming back and feels like I'm slowly getting stronger. Had a few rough patches but overall a good run. Wanted to do 20 but it got too late.
22 Sat 11.27mi in 1:22:46 (7:20/mi). Heavy legs. Made sure not to push too hard.
Total for week: 69.06mi (7:07/mi avg. pace)
23 Sun 21.34mi in 2:30:31 (7:03/mi). Rough run. Was averaging 6:45/mi thru 14 then left achilles tightened up and had to slow down. Even had to stop for 5 minutes at 15mi. Temp was in the low 60's and I think I was dehydrated because only one water fountain on the cap. cres. trail was working.
24 Mon 6.06mi in 38:21 (6:20/mi). Legs felt pretty good considering yesterday's run. Did the last mile in 5:46.
25 Tue 6.04mi in 39:00 (6:28/mi)
26 Wed 6.08mi in 37:49 (6:13/mi)
27 Thu 6.50mi in 53:58 (8:18/mi)
28 Fri 15.15mi in 1:44:49 (6:55/mi). Wanted to do 20-21 but didn't get out the door 'til it was really late.
Total for month: 244.6mi (not bad considering 8 days off in February due to achilles injury)
Total for week: 42.83mi (7:39/mi avg.)
2 Sun 21.21mi in 2:42:58 (7:41/mi). Even more slow plodding. Can't do much without a working achilles.
3 Mon No run.
4 Tue No run.
5 Wed 7.32mi in 47:30 (6:29/mi). Too fast.
6 Thu 6.43mi in 57:03 (8:53/mi).
7 Fri 21.11mi in 3:23:35 (7:19/mi) afternoon run. Achilles still not good.
8 Sat 18.01 mi in 2:19:38 (7:45/mi) with a few MCRRC Racing Team teammates. Had to wake at 5:30am. Not nearly enough sleep, was dragging ass the whole way. Still good to get the mileage in, even with the achilles problem.
Total for week: 74.08mi ((7:35/mi avg.)
9 Sun 21.10mi in 2:47:47 (7:57/mi). More slow running, due to the achilles. Won't be doing 30 miles tomorrow but 60 miles in 3 days is a 3 day mileage pr!
10 Mon No run. 30th birthday. Gotta get the achilles healthy.
11 Tue No run. See above.
12 Wed No run.
13 Thu No run.
14 Fri No run.
15 Sat No run.
Total for week: 21.10mi (7:57/mi avg.)
16 Sun 17.07mi in 2:15:51 (7:57/mi). Planned to do 20-21 but had a hunch that I wouldn't make it and headed back early. Good thing I did, barely made it home. RUSTY.
17 Mon 6.70mi in 52:26 (7:50/mi). Achilles doesn't hurt but is still sticky. Think there must be scabbing that is rubbing and causing friction.
18 Tue 6.52mi in 40:22 (6:12/mi). First pain/discomfort-free hard run in AGES!! Gave myself a hard achilles massage at work by rolling the achilles back and forth over a 4 inch roll of stretch wrap with my full bodyweight on it. Seems to have broken up, for the most part, the scabbing or whatever it was that was causing the friction in the achilles! Didn't know that I could still run this fast :)
19 Wed 6.10mi in 40:53 (6:42/mi). Planned to do a longer one but the calves weren't recovered from yesterday. Did the first 2 fast, middle 2 slow, last 2 fast.
20 Thu 6.10mi in 39:06 (6:24/mi). Legs were heavy but responded.
21 Fri 15.28mi in 1:39:27 (6:30/mi). 10mi in 1:05:xx & 13.10mi in 1:26:00. Speed is coming back and feels like I'm slowly getting stronger. Had a few rough patches but overall a good run. Wanted to do 20 but it got too late.
22 Sat 11.27mi in 1:22:46 (7:20/mi). Heavy legs. Made sure not to push too hard.
Total for week: 69.06mi (7:07/mi avg. pace)
23 Sun 21.34mi in 2:30:31 (7:03/mi). Rough run. Was averaging 6:45/mi thru 14 then left achilles tightened up and had to slow down. Even had to stop for 5 minutes at 15mi. Temp was in the low 60's and I think I was dehydrated because only one water fountain on the cap. cres. trail was working.
24 Mon 6.06mi in 38:21 (6:20/mi). Legs felt pretty good considering yesterday's run. Did the last mile in 5:46.
25 Tue 6.04mi in 39:00 (6:28/mi)
26 Wed 6.08mi in 37:49 (6:13/mi)
27 Thu 6.50mi in 53:58 (8:18/mi)
28 Fri 15.15mi in 1:44:49 (6:55/mi). Wanted to do 20-21 but didn't get out the door 'til it was really late.
Total for month: 244.6mi (not bad considering 8 days off in February due to achilles injury)
Saturday, January 4, 2014
January 2014
1 Wed. 21mi+ total. 20.21mi in 2:11:33 (6:30/mi). Averaged
6:38 for the first 14mi then upped the pace and did the last 6 (w/
gradual uphill on Cap. Cres. Trail) in 6:22/6:22/6:20/6:2?/6:19/6:23. A
couple of cyclists passed me at 16mi and one yelled "You're
FLYING!!!!", which gave me a nice boost :v) :v) 1.54mi cooldown jog in
13:11 (8:33/mi).
2 Thu. 7.50mi @ 9:30/mi. Late run. Ran
while it was snowing. 2-3 inches of snow/ice on the ground, strong
winds, & below freezing. 3 Fri. 10.25mi @ 9:30/mi w/ Dustin. Exhausting/treacherous running on the snow/ice. Below freezing.
4 Sat. 7.52mi in 49:07 (6:32/mi). Still lots of ice on sidewalks but was starting to feel stale from the last few days and wanted to get a faster one in.
Miles for week: 84.7mi
5 Sun 22mi total. 6.24mi in 51:54 (8:18/mi) at 1pm w/ Jason & Dustin on Beach Dr. 16.16mi in 1:58:54 (7:21/mi) at 3:30pm on Capital Crescent Trail + Wisc. Ave out of Georgetown. Still ice & slush all over the C/C Trail and felt rough on both runs.
6 Mon No run. Left achilles is a little sore. Temperature dropped to like 5 degrees, so I don't feel too bad about not running.
7 Tue No run. Left achilles is still sore and it's even colder today.
8 Wed No run.
9 Thu 22.18 in 2:36.49 (7:04/mi). Tried not to push to hard and land flat footed. Left achilles was sore afterwards. Heating pad + advil helped reduce the soreness. We'll have to see about running tmrw.
10 Fri No run.
11 Sat No run.
Total for week: 44.50mi (7:22/mi avg.)
12 Sun 6.50mi in 53:46 (8:16/mi).
13 Mon 7.49mi in 58:50 (7:52/mi).
14 Tue No run.
15 Wed No run.
16 Thu No run.
17 Fri 6.09mi in 38:02 (6:15/mi). Should've gone easy. Set myself back a few days with the achilles.
18 Sat No run.
Total for week: 20.08mi (7:30/mi avg.)
19 Sun No run.
20 Mon 7.51mi in 58:47 (7:50/mi).
21 Tue No run.
22 Wed 7.25mi in 49:27 (6:49/mi)
23 Thu No run.
24 Fri No run.
25 Sat No run.
Total for week: 14.76mi (7:20/mi avg.)
26 Sun 18.08mi in 2:29:40 (8:17/mi). Flat-footed, slow, plodding the whole way. Can't take off with the bum achilles.
27 Mon No run.
28 Tue No run.
29 Wed No run.
30 Thu 5.56mi in 40:19 (7:15/mi)
31 Fri No run.
Tuesday, December 3, 2013
December 2013
December 2013
1 Sun. 6.39mi in 44:04 (6:53/mi). Right knee and ankle are a little sore. Went too hard last night. Gotta be more careful.
2 Mon. 7.37mi in 53:24 (7:14/mi). Ran slow because the right knee and ankle are still sore. Went to sprint workout beforehand but just jogged the intervals, as usual.
3 Tue. No run. Better safe than sorry. Gotta get the right leg healthy so I can get back on the program.
4 Wed. 7.41mi in 47:41 (6:26/mi). Knee was still aching and probably should've taken the night off.
5 Thu. No run. Resting the right knee.
6 Fri. No Run. Advil throughout the day and put the heating pad on the knee for a couple of hours in bed.
7 Sat. 5k. 3rd + 17:10 (5:32/mi). Went out too hard trying to follow 1st & 2nd and ran outta gas a little on the uphill final mile. Probably could've broken 17:00 if I'd been more conservative at the beginning. 1mi warmup before the race with a few light strides. 7.49mi in PM after work in 49:43 (6:38/mi). Knee isn't 100%, so I need to be careful.
Miles for week: 32.7
8 Sun. 4.41mi in 36:23 (8:15/mi) with Dustin. Snow and ice all over, not safe running conditions.
9 Mon. 7.26mi in 44:02 (6:03/mi). Great run!! Really pushed this one. Hope to be able to do some of these runs under 6:00/mi eventually.
10 Tue. 7.26mi in 46:23 (6:23/mi). Same loop as yesterday. Snowed earlier and the sidewalks were very icy in spots. Had to be careful but ran fast in the clean sections.
11 Wed. 7.34mi in 45:41 (6:13/mi). Went pretty hard in the 2nd half. Right knee was a tad sore. Easy run tomorrow to recover for (hopefully) a long one on Friday.
12 Thu. 7.38mi in 51:20 (6:57/mi). Felt a little stiff during this one. Made sure to go a little easy and never pushed it.
13 Fri. 20.26mi in 2:08:00 (6:19/mi). First long run in a while. Left at like 3:30 and it was around 40 degrees. Got colder as it got later. Ran from Friendship Heights to Bethesda, then took the Cap. Cres. Trail all the way to Memorial Bridge. Stopped for a minute or two @ 6.75mi and 10.5mi. Didn't really fall into a groove til 7mi and then it was smooth sailing at about 6:15/mi. No food or water during the run (water fountains on CC trail were out). *Note to self: No breakfast. 6 bagels from Panera in the afternoon. Ate 3 about an hour before running and 3 after finishing. Still hungry.
14 Sat. 7.34mi in 1:00:32 (8:15/mi). 38 degrees + rain + wind + upset stomach = not a pleasant experience. Legs felt a little fresher than the time/pace reflects. Probably good to take it easy today anyways. Every run is special in it's own way!!
Miles for week: 61.3mi
15 Sun. 21mi+ total. 20.26 in 2:10:07 (6:25/mi) + 1.37mi cooldown (more like freezedown!) in 11:46 (8:34/mi). Didn't quite have the legs that I had on Friday. Felt slightly more fresh at the beginning than I did two days ago but the last 3mi were harder. Left later and it was dark and COLD for the final 6-7mi. 3 bagels beforehand and no food/water needed during the run. Stopped at 8.89mi for 2min to pee :) Same route as Friday but ran all the way across Memorial Bridge. MUCH windier and slightly colder than Friday. Temperature went from low 40's to high 30's during the run. Easy day tmrw.
16 Mon. 7.60mi in 51:12 (6:44/mi). Legs were really heavy and worn out from work. Went out a little too hard and had to slow up. Probably should have gone about 10sec/mi slower. Next time slower the day after a long run.
17 Tue. 7.51mi in 47:15 (6:17/mi). Should have gone easier yesterday. Quads and right knee were a little sore before the run but loosened up. Downhills were tough on the legs, but I was still able to push pretty hard on the flats and uphills which kept the avg. pace pretty high.
18 Wed. 7.50mi in 1:00:26 (8:03/mi). Straight up recovery jog. Tired from busy day at work and legs were REALLY HEAVY. Started off in the low-mid 7:00's then decided to take it easy so the legs would be fresh for tmrw and dropped to the mid 8:00's.
19 Thu. 18.19mi in 2:02:06 (6:42/mi). Can't go long tomorrow so I had to get it done tonight after work. 50 degrees and nice out. Right knee was sore for first 5mi then loosened up. Running up 2mi hill on Wisc. Ave out of Georgetown at mile 13 took the wind outta my sails. Last 2 were tough. Worn out, easy day tmrw.
20 Fri. 6.20mi in 53:13 (8:35/mi). Easy recovery jog w/ Dustin on the towpath.
21 Sat. 5k in 16:4x in the morning (haven't seen official results yet). Garmin gave me 16:41 for 3.13mi (5:19/mi). Ran alone from start to finish, so basically a time trial. About 50 degrees and a little windy in spots, but otherwise nice racing conditions. Garmin mile splits: 5:08-5:27-5:21. Arrived late, so only had time for .31mi (!) warmup. 8.35mi in 1:00:41 (7:13/mi) in PM after work. Maybe went a little too fast on this one.
Miles for week: 80.4
22 Sun. 21mi+ total. 20.21mi in 2:19:46 (6:54/mi) + 1.30mi cooldown in 10:40 (8:12/mi). Pretty beat after yesterday's two runs. Should've gone slower in the PM run so that I'd be better recovered for today. 60+ degrees and drizzling made it really humid. The body hasn't acclimated to this weather so I had to stop for a minute at mile 6 & 11, then 2min at mile 15 just to gather myself. Hate carrying a bottle but it was a good thing I brought one today.
23 Mon. 9.15mi in 1:07:48 (7:24/mi). Easy 9 to put the total over 30 for 2 days. Tried not to drop below 7:00 so that the legs will be better recovered for tmrw.
24 Tue. 9.10mi in 1:06:41 (7:19/mi). Friggin freezing out (28 degrees+windy). First 5mi were at around 6:50/mi, then the legs went numb and pace dropped to around 7:30-7:40 and didn't want to risk pushing it. Calves completely locked up at 8.60mi and I had to jog it in.
25 Wed. 20mi total. 11.20mi in 1:22:19 (7:21/mi) at 11:30am. 9.10mi in 1:09:14 (7:36/mi) at 8:45pm. Man, I just didn't have it today. Felt sluggish on both runs, but good for mental toughness. Too much pizza for dinner the night before...not good fuel. Nice to get 20 miles done on Christmas, though!!
26 Thu. 7.52mi in 1:05:48 (8:45/mi). Easy recovery jog. Ugghh...I seem to have come down with a cold or something. Sniffling, sneezing, burning eyes and sinuses, and my whole body is kinda sore. Hopefully things will be a little better tomorrow.
27 Fri. No run. Still a little under the weather and the left achilles was a tad sore after last night. NEVER risk it when an achilles tendon is sore. Achilles injuries take forever to heal.
28 Sat. 7.30mi in 45:06 (6:10/mi). Annoying cold is still hanging around, but felt pretty fresh after taking yesterday off. Hadn't run fast in a week, so pushed it a little. Didn't have much spring in my stride but I think the base mileage will pay off in the long run.
Miles for week: 74.9
29 Sun. 22.25mi in 2:31:52 (6:49/mi). Running hard yesterday took a little of the speed out of the legs but felt pretty good otherwise. Took about 5-6mi to get into rhythm and the last 2-3mi were a little tough, but the whole middle section was in cruise control, probably around 6:30/mi. The metabolism was definitely in fat-burning mode for a while there at the end and probably would've bonked if I'd gone another mile or two. Temp was in the 40's & drizzling + had 3 bagels beforehand but no food/drink while running. First half of the run was 1:14:15, second half was slower running back up the Cap. Cres. Trail (uphill + tired legs).
30 Mon. 7.82mi in 1:15:46 (9:41/mi). Jogger mode. Legs were heavy, so did a really easy one. Put the total a little over 30mi for two days. Gotta run slow sometimes if you wanna run fast.
31 Tue. 7.59mi in 52:12 (6:52/mi).
December mileage: 286.95mi
1 Wed. 21mi+ total. 20.21mi in 2:11:33 (6:30/mi). Averaged 6:38 for the first 14mi then upped the pace and did the last 6 (w/ gradual uphill on Cap. Cres. Trail) in 6:22/6:22/6:20/6:2?/6:19/6:23. A couple of cyclists passed me at 16mi and one yelled "You're FLYING!!!!", which gave me a nice boost :v) :v) 1.54mi cooldown jog in 13:11 (8:33/mi).
2 Thu. 7.50mi @ 9:30/mi. Late run. Ran while it was snowing. 2-3 inches of snow/ice on the ground, strong winds, & below freezing.
3 Fri. 10.25mi @ 9:30/mi w/ Dustin. Exhausting/treacherous running on the snow/ice. Below freezing.
4 Sat. 7.52mi in 49:07 (6:32/mi). Still lots of ice on sidewalks but was starting to feel stale from the last few days and wanted to get a faster one in.
Miles for week: 84.7mi
1 Sun. 6.39mi in 44:04 (6:53/mi). Right knee and ankle are a little sore. Went too hard last night. Gotta be more careful.
2 Mon. 7.37mi in 53:24 (7:14/mi). Ran slow because the right knee and ankle are still sore. Went to sprint workout beforehand but just jogged the intervals, as usual.
3 Tue. No run. Better safe than sorry. Gotta get the right leg healthy so I can get back on the program.
4 Wed. 7.41mi in 47:41 (6:26/mi). Knee was still aching and probably should've taken the night off.
5 Thu. No run. Resting the right knee.
6 Fri. No Run. Advil throughout the day and put the heating pad on the knee for a couple of hours in bed.
7 Sat. 5k. 3rd + 17:10 (5:32/mi). Went out too hard trying to follow 1st & 2nd and ran outta gas a little on the uphill final mile. Probably could've broken 17:00 if I'd been more conservative at the beginning. 1mi warmup before the race with a few light strides. 7.49mi in PM after work in 49:43 (6:38/mi). Knee isn't 100%, so I need to be careful.
Miles for week: 32.7
8 Sun. 4.41mi in 36:23 (8:15/mi) with Dustin. Snow and ice all over, not safe running conditions.
9 Mon. 7.26mi in 44:02 (6:03/mi). Great run!! Really pushed this one. Hope to be able to do some of these runs under 6:00/mi eventually.
10 Tue. 7.26mi in 46:23 (6:23/mi). Same loop as yesterday. Snowed earlier and the sidewalks were very icy in spots. Had to be careful but ran fast in the clean sections.
11 Wed. 7.34mi in 45:41 (6:13/mi). Went pretty hard in the 2nd half. Right knee was a tad sore. Easy run tomorrow to recover for (hopefully) a long one on Friday.
12 Thu. 7.38mi in 51:20 (6:57/mi). Felt a little stiff during this one. Made sure to go a little easy and never pushed it.
13 Fri. 20.26mi in 2:08:00 (6:19/mi). First long run in a while. Left at like 3:30 and it was around 40 degrees. Got colder as it got later. Ran from Friendship Heights to Bethesda, then took the Cap. Cres. Trail all the way to Memorial Bridge. Stopped for a minute or two @ 6.75mi and 10.5mi. Didn't really fall into a groove til 7mi and then it was smooth sailing at about 6:15/mi. No food or water during the run (water fountains on CC trail were out). *Note to self: No breakfast. 6 bagels from Panera in the afternoon. Ate 3 about an hour before running and 3 after finishing. Still hungry.
14 Sat. 7.34mi in 1:00:32 (8:15/mi). 38 degrees + rain + wind + upset stomach = not a pleasant experience. Legs felt a little fresher than the time/pace reflects. Probably good to take it easy today anyways. Every run is special in it's own way!!
Miles for week: 61.3mi
15 Sun. 21mi+ total. 20.26 in 2:10:07 (6:25/mi) + 1.37mi cooldown (more like freezedown!) in 11:46 (8:34/mi). Didn't quite have the legs that I had on Friday. Felt slightly more fresh at the beginning than I did two days ago but the last 3mi were harder. Left later and it was dark and COLD for the final 6-7mi. 3 bagels beforehand and no food/water needed during the run. Stopped at 8.89mi for 2min to pee :) Same route as Friday but ran all the way across Memorial Bridge. MUCH windier and slightly colder than Friday. Temperature went from low 40's to high 30's during the run. Easy day tmrw.
16 Mon. 7.60mi in 51:12 (6:44/mi). Legs were really heavy and worn out from work. Went out a little too hard and had to slow up. Probably should have gone about 10sec/mi slower. Next time slower the day after a long run.
17 Tue. 7.51mi in 47:15 (6:17/mi). Should have gone easier yesterday. Quads and right knee were a little sore before the run but loosened up. Downhills were tough on the legs, but I was still able to push pretty hard on the flats and uphills which kept the avg. pace pretty high.
18 Wed. 7.50mi in 1:00:26 (8:03/mi). Straight up recovery jog. Tired from busy day at work and legs were REALLY HEAVY. Started off in the low-mid 7:00's then decided to take it easy so the legs would be fresh for tmrw and dropped to the mid 8:00's.
19 Thu. 18.19mi in 2:02:06 (6:42/mi). Can't go long tomorrow so I had to get it done tonight after work. 50 degrees and nice out. Right knee was sore for first 5mi then loosened up. Running up 2mi hill on Wisc. Ave out of Georgetown at mile 13 took the wind outta my sails. Last 2 were tough. Worn out, easy day tmrw.
20 Fri. 6.20mi in 53:13 (8:35/mi). Easy recovery jog w/ Dustin on the towpath.
21 Sat. 5k in 16:4x in the morning (haven't seen official results yet). Garmin gave me 16:41 for 3.13mi (5:19/mi). Ran alone from start to finish, so basically a time trial. About 50 degrees and a little windy in spots, but otherwise nice racing conditions. Garmin mile splits: 5:08-5:27-5:21. Arrived late, so only had time for .31mi (!) warmup. 8.35mi in 1:00:41 (7:13/mi) in PM after work. Maybe went a little too fast on this one.
Miles for week: 80.4
22 Sun. 21mi+ total. 20.21mi in 2:19:46 (6:54/mi) + 1.30mi cooldown in 10:40 (8:12/mi). Pretty beat after yesterday's two runs. Should've gone slower in the PM run so that I'd be better recovered for today. 60+ degrees and drizzling made it really humid. The body hasn't acclimated to this weather so I had to stop for a minute at mile 6 & 11, then 2min at mile 15 just to gather myself. Hate carrying a bottle but it was a good thing I brought one today.
23 Mon. 9.15mi in 1:07:48 (7:24/mi). Easy 9 to put the total over 30 for 2 days. Tried not to drop below 7:00 so that the legs will be better recovered for tmrw.
24 Tue. 9.10mi in 1:06:41 (7:19/mi). Friggin freezing out (28 degrees+windy). First 5mi were at around 6:50/mi, then the legs went numb and pace dropped to around 7:30-7:40 and didn't want to risk pushing it. Calves completely locked up at 8.60mi and I had to jog it in.
25 Wed. 20mi total. 11.20mi in 1:22:19 (7:21/mi) at 11:30am. 9.10mi in 1:09:14 (7:36/mi) at 8:45pm. Man, I just didn't have it today. Felt sluggish on both runs, but good for mental toughness. Too much pizza for dinner the night before...not good fuel. Nice to get 20 miles done on Christmas, though!!
26 Thu. 7.52mi in 1:05:48 (8:45/mi). Easy recovery jog. Ugghh...I seem to have come down with a cold or something. Sniffling, sneezing, burning eyes and sinuses, and my whole body is kinda sore. Hopefully things will be a little better tomorrow.
27 Fri. No run. Still a little under the weather and the left achilles was a tad sore after last night. NEVER risk it when an achilles tendon is sore. Achilles injuries take forever to heal.
28 Sat. 7.30mi in 45:06 (6:10/mi). Annoying cold is still hanging around, but felt pretty fresh after taking yesterday off. Hadn't run fast in a week, so pushed it a little. Didn't have much spring in my stride but I think the base mileage will pay off in the long run.
Miles for week: 74.9
29 Sun. 22.25mi in 2:31:52 (6:49/mi). Running hard yesterday took a little of the speed out of the legs but felt pretty good otherwise. Took about 5-6mi to get into rhythm and the last 2-3mi were a little tough, but the whole middle section was in cruise control, probably around 6:30/mi. The metabolism was definitely in fat-burning mode for a while there at the end and probably would've bonked if I'd gone another mile or two. Temp was in the 40's & drizzling + had 3 bagels beforehand but no food/drink while running. First half of the run was 1:14:15, second half was slower running back up the Cap. Cres. Trail (uphill + tired legs).
30 Mon. 7.82mi in 1:15:46 (9:41/mi). Jogger mode. Legs were heavy, so did a really easy one. Put the total a little over 30mi for two days. Gotta run slow sometimes if you wanna run fast.
31 Tue. 7.59mi in 52:12 (6:52/mi).
December mileage: 286.95mi
1 Wed. 21mi+ total. 20.21mi in 2:11:33 (6:30/mi). Averaged 6:38 for the first 14mi then upped the pace and did the last 6 (w/ gradual uphill on Cap. Cres. Trail) in 6:22/6:22/6:20/6:2?/6:19/6:23. A couple of cyclists passed me at 16mi and one yelled "You're FLYING!!!!", which gave me a nice boost :v) :v) 1.54mi cooldown jog in 13:11 (8:33/mi).
2 Thu. 7.50mi @ 9:30/mi. Late run. Ran while it was snowing. 2-3 inches of snow/ice on the ground, strong winds, & below freezing.
3 Fri. 10.25mi @ 9:30/mi w/ Dustin. Exhausting/treacherous running on the snow/ice. Below freezing.
4 Sat. 7.52mi in 49:07 (6:32/mi). Still lots of ice on sidewalks but was starting to feel stale from the last few days and wanted to get a faster one in.
Miles for week: 84.7mi
Wednesday, November 13, 2013
November 2013
November 2013
1 Fri. 5.93mi in 49:26 (8:18/mi)
2 Sat. No run.
Miles for week: 36.3mi
3 Sun. 10k. 6.2mi in 36:12 (5:50/mi) + 5th overall. Not fully recovered from the marathon.
3 Sun. 10k. 6.2mi in 36:12 (5:50/mi) + 5th overall. Not fully recovered from the marathon.
4 Mon. No run. A few easy sprints with the track group.
5 Tue. No run
6 Wed. No Run.
7 Thu. 9.61mi in 1:19:09 (8:13/mi)
8 Fri. 7.29mi in 46:07 (6:19/mi)
9 Sat. No run.
Miles for week: 23.2mi
10 Sun. 10.12mi in 1:05:53 (6:29/mi). Felt great.
10 Sun. 10.12mi in 1:05:53 (6:29/mi). Felt great.
11 Mon. 6.09mi in 37:51 (6:13/mi). Still felt pretty good.
12 Tue. 6.08mi in 39:18 (6:27/mi). Starting to feel these hard runs. Had to dig deep.
13 Wed. No run.
14 Thu. 6.07mi in 38:14 (6:17/mi)
15 Fri. 6.07mi in 39:56 (6:34/mi)
16 Sat. 6.25mi in 51:59 (8:19/mi). Lower back started hurting after last run and right knee and ankle area started to flare up a little.
Miles for week: 40.7mi
17 Sun. No run.
17 Sun. No run.
18 Mon. No run. Went to track workout and did a few sprints but no real running. Back and right leg still not 100%
19 Tue. No Run. Better safe than sorry.
20 Wed. 6.05mi in 36:29 (6:01/mi). This might've been a new PR for my neighborhood 6 mile loop. Could've gone a little faster and had a sub-6:00/mi average pace if I'd known it was going to be that close. Lower back still aches a little and right knee and ankle were still a little sore before the run but felt ok afterwards.
21 Thu. No run.
22 Fri. 7.19mi in 47:01 (6:32/mi).
23 Sat. No run.
Miles for week: 13.2mi
24 Sun. 10.29mi in 1:06:16 (6:26/mi)
24 Sun. 10.29mi in 1:06:16 (6:26/mi)
25 Mon. 7.34mi in 47:51 (6:31/mi)
26 Tue. 7.27mi in 49:02 (6:44/mi)
27 Wed. No run.
28 Thu. 5k at 9am. Officially 3.10mi in 16:42 (5:22/mi). My Garmin came up with 3.20mi in 16:45 (5:13/mi). Either way, not bad for a marathoner who doesn't do speed workouts! Did about 1 mile warmup and 1 mile cool down before and after the race. At 11:40am did another 7.31mi in 49:07 (6:42/mi).
29 Fri. No Run.
30 Sat. 7.32mi in 46:31 (6:21/mi). Actual pace was more like 6:11/mi. Left shoe came untied (which happens all the time for some reason agghh!) and forgot to stop the stopwatch when I paused to re-tie it.
Miles for week: 44.1mi
Miles for week: 44.1mi
Friday, October 4, 2013
October 2013
Week of September 29 - October 5
1 T: 6.05mi in 50:02 (8:16/mi). Achy recovery jog. Almost didn't run
but finally found the willpower to walk out the door. No pain, no gain.
2 W: 6.08mi in 41:27 (6:49/mi). Still stiff.
3 T: No run. Cleaning out basement after work and ran out of time.
4 F: 9.14mi in 1:16:04 (8:19/mi). Ran in the middle of the day and it was super hot. Stopped at pretty much every light and stopped to walk thru cemetery on wisc. ave on the way out of georgetown for like 20 minutes. More of a recovery jog than anything else. Drained, both physically and mentally and the heat didn't help.
5 S: 6.06mi in 38:45 (6:23/mi). Had to make up for the last two days. Running 26.2 miles at nearly this speed doesn't seem very realistic. Maybe I'm just letting my head get to me.
2 W: 6.08mi in 41:27 (6:49/mi). Still stiff.
3 T: No run. Cleaning out basement after work and ran out of time.
4 F: 9.14mi in 1:16:04 (8:19/mi). Ran in the middle of the day and it was super hot. Stopped at pretty much every light and stopped to walk thru cemetery on wisc. ave on the way out of georgetown for like 20 minutes. More of a recovery jog than anything else. Drained, both physically and mentally and the heat didn't help.
5 S: 6.06mi in 38:45 (6:23/mi). Had to make up for the last two days. Running 26.2 miles at nearly this speed doesn't seem very realistic. Maybe I'm just letting my head get to me.
56.1 miles total for the week
Week of October 6-12
6 S: 8.15mi in 1:09:30 (8:31/mi). Really hot & humid. Ran with Corey, Dustin, & the gang out around Sugarloaf Mountain in the middle of the day. Didn't feel great for most of the run.
7 M: 6.07mi in 36:42 (6:02/mi). Amazing run. I honestly don't know where this one came from. Basically sprinted my entire 6 mile neighborhood loop. I'll have to really try if I'm ever going to break that time. Previous fastest time over that loop was in the 38's I think.
8 T: 6.07mi in 40:14 (6:37/mi). Didn't have the effortless legs that I had yesterday and felt pretty stiff for the first few miles. Loosened up for the final 2 miles. Long run planned for Thursday, so either no run or easy jog tomorrow.
9 W: No run.
10 T: 18.48mi trudge in 2:34:38 (8:22/mi). Ran with my team mate Miguel. The plan had been to do 20 miles at 1min+/mi faster than what we ended up doing. Started at Cedar & Beach, and ran on the path along Beach and up thru Bethesda to the Cap. Cres. Trail, then turned around at 9.30mi. Conditions were raining and miserable, and the path was about 50% puddles. We also both overdressed and were probably wearing 5+lbs of waterlogged clothes. No big deal though. Still got over two and half hours of running in, which is great for endurance, and had a good workout. Also, first time training with Miguel and he's a great guy as well.
11 F: 6.03mi in 44:36 (7:23/mi). Didn't recover well from the long run. Legs were heavy and it was drizzling while I ran. Still managed a respectable pace somehow.
12 S: 6.08mi in 40:59 (6:44/mi). Legs were still really heavy and it started pouring rain about 1-2 miles in, which didn't help. The average pace was definitely not a good indicator as to how I actually felt. Whole run felt forced.
50.90 miles total for the week
Week of October 13-19
13 S: 7.12mi in 51:39. Ran with Dustin down on the Mall/Capital Hill/Navy Yard. Very slow first mile, the rest was under 7:00/mi.
14 M: No run. Went out to W&L and did 3x 50m/100m/200m sprints w/ a few of the guys from the club but didn't go hard. Had to move a fridge afterwards, so didn't have time for a run.
15 T: 6.07mi in 37:30 (6:11/mi). Felt ok, so went kinda hard. Definitely have really good turnover but I'm worried about endurance for the marathon. Read today that it might get canceled or postponed because of the govt. shutdown. Please do postpone, I need more long runs!
16 W: 9.03mi in 1:19:23 (8:47/mi). Easy recovery run with Dustin & Robert. Cool weather. Ran down Conn. Ave to Mass Ave, up Mass. to Wisc. Ave, and Wisc. back to home.
17 T: 18.71mi in 2:07:07 (6:47/mi). Had the day off and planned to run 20mi. Cool but very humid. Felt decent but not amazing. Definitely a good workout. Ran the whole thing in chevy chase, so there were many hills.
*Forgot to mention, I used two gels because I was sweating a ton. One lemon-lime, one peanut butter, neither with caffeine. Seems like peanut butter gu's are the only ones that I can stand anymore. All of the other flavors are way too sweet and make me nauseous when I'm deep into a long run and dehydrated. They need to start making caffeinated peanut butter gu's.
*Forgot to mention, I used two gels because I was sweating a ton. One lemon-lime, one peanut butter, neither with caffeine. Seems like peanut butter gu's are the only ones that I can stand anymore. All of the other flavors are way too sweet and make me nauseous when I'm deep into a long run and dehydrated. They need to start making caffeinated peanut butter gu's.
18 F: 6.05mi in 44:21 (7:19/mi). Legs felt heavy.
19 S: No run. I probably should have run but I didn't have it in me. Instead I went to Vace after work and got a jalapeno and tomato pizza and washed it down with too much beer (jalapeno pizza + beer is never a good decision).
47 miles total
(Probably not enough but that seems to be a recurring theme.)
(Probably not enough but that seems to be a recurring theme.)
Week of October 20-26
20 S: 10.06mi in 1:26:21 (8:35/mi). Easy run. Ran with Dustin down wisc. ave thru g-town to the Watergate n' back. Stopped for 15min at the Watergate to look around. Looks like it was really nice back in the day. Now it looks about 80% abandoned.
21 M: 6.07mi in 37:37 (6:11/mi). First decent run since the 18 miler. Pushed really hard, probably could've gone a little faster at a few points. Possibly the last hard run before the marathon. Maybe one more tomorrow or Weds.
Used two different scales to weigh myself on an empty stomach wearing just running shorts. Came in at 147lbs on one and 146lbs on the other. Feel like I'm a few lbs over where I wanted to be.
Used two different scales to weigh myself on an empty stomach wearing just running shorts. Came in at 147lbs on one and 146lbs on the other. Feel like I'm a few lbs over where I wanted to be.
22 T: 6.14mi in 46:30 (7:34/mi). Legs were a little heavy.
23 W: 5.07mi in 39:33 (7:47/mi). Did 15x10seconds at 90% effort about halfway through the run.
24 T: 5.14mi in 39:26 (7:40/mi)
25 F: 3.25mi in 25:04 (7:42/mi)
26 S: No run. Slept till 11am. Stood in line out in the cold for 2.5 hours at packet pickup at the DC Armory.
35.7 miles total
Week of October 27 - November 2
27 S: Marine Corp Marathon.
28 M: No run.
29 T:
30 W:
31 T:
1 F:
2 S:
miles total
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