September 2013

Week of September 1-7

1 S: 8.3mi in 1:02:36 (7:32/mi)

2 M: 16.05mi in 2:15:08 (8:25/mi) 90+ degree heat & humidity.  Shitty run with many stops.

3 T: No Run

4 W: 6.08mi in 39:03 (6:25/mi) Revenge

5 T: 6.04mi in 45:26 (7:31/mi)

6 F: 6.05mi in 46:44 (7:42/mi)

7  S: No Run.  1/2 Marathon tomorrow.

42.5 miles total

Week of September 8-14:

8 S: 1/2 Half Marathon.  13.1mi in 1:21 (6:11/mi).  Felt ok.

9 M: 5.1mi in 42:12 (8:16/mi) Recovery run.

10 T: 6.01mi in 43:34 (7:15/mi)

11 W: No run, worked late.

12 T: 6.04mi in 41:10 (6:49/mi)

13 F: 6.1mi in 48:17 (7:55/mi)

14 S: 6.06mi in 40:45 (6:43/mi)

42.5 miles total

Week of September 15-21

15 S: 6.04mi in 39:52 (6:36/mi)

16 M: 6.05mi in 39:57 (6:36/mi)

17 T: 6.04mi in 53:13 (8:48/mi) Slow recovery run.  Legs were sore & left knee hurt for first few miles.

18 W: 6.08mi in 40:34 (6:40/mi) Felt pretty good, but not 100%.

19 T: 6.07mi in 40:11 (6:37/mi).  Almost did a recovery run tonight but decided to go hard because I probably won't run tomorrow.  Legs felt really heavy & almost gave out on the steep hill at mile 4.  Dug deep to keep the pace up & hit mile 6 in just under 40:00.

20 F: No run.

21 S: +/-7mi total.  XC race was 6.42mi in 41:20 (6:27/mi). + Short warmup & strides.  Ridiculously tough course.

36.7 miles total
(oh boy, not enough mileage)

Week of September 22-28

22 S: 14.25mi total.  The plan was to do 18 but ran outta gas.  13.25mi in 1:30:21 (6:49/mi).  The route included the huge hill from M Street in Georgetown to Mass Ave by the Cathedral.  1mi cooldown in 8:06.  Probably should have run at a slower pace and for longer.  I really need to jump start the metabolism with longer and slower runs if I want to avoid cracking at mile 20 in the marathon.

23 M: 5.02mi in 39:42.  Went out to track workout but didn't have the legs to do intervals so I just did the timing.  Got home and did a late "easy" recovery run.  Not so easy.  Legs we're pretty heavy & sore.  A runner ran up behind me at an intersection so I had to pick up the pace & drop him.  Only reason why the avg. pace was sub-8:00/mi.

24 T: 6.07mi in 39:21 (6:29/mi).  Legs felt a little heavy, but was still able to push pretty hard.

25 W: 6.06mi in 38:31 (6:21/mi).  Felt about 90% but was able to push really hard tonight, esp. the last 2 miles.  Been recovering very well with the cool temperature recently.

26 T: 6.08mi in 41:54 (6:53/mi).  Calves were pretty sore and had to push to keep the pace under 7:00.  Probably no run tomorrow.  Two race weekend + work on Friday, so I gotta save some energy.

27 F: No run.

28 S: 3.13mi in 17:04.74 (5:27/mi).  5k in VA on rolling course.  Very satisfied with this effort.  Zero speedwork, intervals, hill repeats, etc. in months.  Did this on just my nightly runs and the few races I've done recently.  Definitely could've broken 17mins if I knew it was going to be this close.

42.4 miles total

Week of September 29 - October 5

29 S: 2.70mi in 14:56 (5:32/mi) + 19.61mi in 2:27:53 (7:32/mi).  Went out to do the 5k where I set my 5k pr last year.  Felt a little rough from yesterday's race.  Was in 2nd place on the road, averaging about 5:25/mi when I took a wrong turn.  Came to a stop when someone finally yelled to me, then dropped out.  Just didn't have the energy to start racing again.  Ran 19.61mi in the afternoon on the 1.5mi Western Ave sidewalk between Chevy Chase Circle and Oregon Ave.  Didn't use any gels or food, just had a water bottle hidden along the route.  Back and forth a bunch of times.  Slightly downhill on the way out and slightly uphill on the way back.  Completely ran out of gas before I could hit 20.

30 M: 7mi total.  +/-1mi of sprint intervals with group at W&L.  Did 6.05mi in 41:03 (6:47/mi), when I got home.  Been recovering really well in the nice cool temperature recently.

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:

56.1 miles totalfor the week


192.85 miles total for the month