April 23rd

still sore, taking the day off

April 22nd

morning run with PM. 8 mile morning loop. feeling a little better, but still somewhat sore.

walking around during the day today i'm still feeling it in my quads, so might be a good idea to take tomorrow off.

saw Usher today at work. he's working with the UNF on malaria, so he was about 30 feet from my desk for most of the day.

April 21st

9 miles in rock creek park. still a little sore, but feeling better.

saw Walnuts McCain give a speech today at the reform institute energy symposium. it reaffirmed how happy i am to have barry as president.

April 20th

3 miles. Wicked sore from the race. Left knee and right foot hurt a lot, to the point where I had to turn back after 1.5 miles. Pouring rain.

April 19th - Penn Relays 20k

Penn Relays 20k
11th place
1st in age group
1:13:50

Mile Splits:
5:37 - 5:37
5:30 - 11:07
5:32 - 16:40
5:56 - 22:37
5:54 - 28:31 - 5 miles
5:57 - 34:29
5:54 - 40:23
5:58 - 46:22
6:09 - 52:31
6:13 - 58:44 - 10 miles
6:24 - 1:05:09
1:13:50 - 20k

My plan was to take it out somewhat conservatively, since I knew from Cherry Blossom that I wouldn't be able to hold 5:30s at this point. I got caught up in the second pack, and there was no one behind us, so I just maintained contact until 4 miles or so, then two guys split off with me, then around 5 miles it was just me and some kid in green. He pulled away and I ran the second half of the race solo. My feet hurt, especially my left foot. I think it's time for some new trainers. Cooled down on the infield.

There was a bit of a fiasco with the awards ceremony. They didn't have PM as part of the GRC team, so we were scored as incomplete, even though we dominated the team competition and put all three of our guys in front of the "winning" team's second guy. The coach of their team was nice and gave up the plaque, though, so we ended up with the hardware after all.

April 20th

Another mobile test. This time by email. It was really rainy this morning. Left food hurt for a bit. So did my right knee, but it was fine by the time I finished.
Sent from my Verizon Wireless BlackBerry

Testing out mobile posting. Ran 3 this am. Will elaborate further.

April 10th

8 miles with PMurphy, PMurray, Jarrin, and Max in rock creek park. left hip bothered me a little bit in the middle/end of the run, but wasn't too bad. a little brisk, but good weather for a run.

April 9th

9+ miles with PM. Met up with PR and Dickson by chance and ran with them for a couple miles (75% Patrick running group). Nice and easy on the "Chandra Levy" trail... too soon?

Also hopped on the bike for a little more than 5 miles today.

April 8th

3 mile fartlek at the gym. Maxed out the 'mill to 5:00 pace for the surges.

Lifted with my roommate afterwards, then 20 minutes in the sauna.

April 7th

4 miles easy in the morning. Kind of chilly today.

April 5th

Cherry Blossom 10-Miler

Meh... rough race today. First 5 was ok, I kept on a decent pace just under 5:30, but it fell apart pretty quickly after that. Ended up averaging 5:46 per mile. 37:32 final finish time. Here are the splits I took:

5:14
5:28
5:30 - 16:13
5:30
5:41 - 27:24
5:46
6:23 (this mile marker was long)
5:34 (this mile marker was short)
6:20
6:03 - 57:32

11th in my age group, 68th overall.

14 miles total.

April 3rd

4 easy in RCP.

April 2nd

9 miles with PM in the morning. Georgetown loop at a good pace. Foggy and mid/high 50's.

April 1st

0 miles