Monday, February 28, 2011
February 2011 Overview
I partially tore my left peroneus longus - a tendon on the side of the foot - on February 21, which will result in 3-12 weeks in a walking boot. No Boston Marathon....
Monday, February 21, 2011
Mon February 21st - 20.16mi
Time of day 10:30 AM
Distance 20.16 mi
Shoe Adrenaline Gts 10 (16)
Route Coach P Loop - 20
Temperature 45°F
Wind Light
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Great long run. Felt good, still not sore from the race. Probably because I ran so slowly due to the wind. Anyway, this run felt really good today. Light rain. Great route suggested by Coach P.
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Distance 20.16 mi
Shoe Adrenaline Gts 10 (16)
Route Coach P Loop - 20
Temperature 45°F
Wind Light
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments Great long run. Felt good, still not sore from the race. Probably because I ran so slowly due to the wind. Anyway, this run felt really good today. Light rain. Great route suggested by Coach P.
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Saturday, February 19, 2011
Sat February 19th - 12.214mi
Time of day 8:00 AM
Distance 6.21 mi
Duration 35:54 @ 5:46 min/mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments By George 10k - 7th Place
Potomac Valley RR race on Hains Point with the GRC crew - PMurph, Dusen, Charlie, Wiggy, Sam, and Outlaw. The wind was crazy - gusts around 45mph, white caps on the Potomac coming up over the sidewalk. We did a very windy warmup loop. I went out on pace, although I don't know what that pace was because I wasn't wearing a watch. Right after the mile mark there was a turn around the tip of Hains Point whereupon I hit a wall of wind. The next half mile was brutal until the turnaround, which was followed by a half mile with the wind at my back. The course was an out, back, out, back, so I went back the same way I came. This guy in an orange singlet tried to catch up to me during the first windy section, but died after the turnaround. He came back and caught me just as we were heading into the windy section the second time, so I let him go by and drafted off of him. I felt kind of bad, since it was a small race, so I offered to share the wind breaking with him. He took m e up on my offer for a moment, then took over again, which I was happy to let him do. We caught up to t-shirt kid just as we hit the final turnaround, then t-shirt kid and I dropped orange singlet guy and duked it out for about a mile before t-shirt kid started falling off the pace. Charlie was there to pull me in for about half a mile leading up to the finish, which was immensely helpful at the end of a long, hard, windy race.
Cooled down to the Jefferson Memorial and back. Ended up winning a cherry pie for being 3rd in my age group. 7th place overall.
1 Karl Dusen M 28 North Bethesda MD 31:57
2 Gerald Allen Greenlaw M 23 Alexandria VA 32:37
3 Joey Wiegner M 28 North Bethesda MD 32:46
4 Samuel Luff M 24 Rockville MD 33:11
5 David Wertz M 35 Arlington VA 35:07
6 Patrick Murphy M 26 Washington DC 35:12
7 Patrick Hughes M 24 Washington DC 35:54
http://www.pvtc.org/20110219.html
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Distance 6.21 mi
Duration 35:54 @ 5:46 min/mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments By George 10k - 7th Place
Cooled down to the Jefferson Memorial and back. Ended up winning a cherry pie for being 3rd in my age group. 7th place overall.
1 Karl Dusen M 28 North Bethesda MD 31:57
2 Gerald Allen Greenlaw M 23 Alexandria VA 32:37
3 Joey Wiegner M 28 North Bethesda MD 32:46
4 Samuel Luff M 24 Rockville MD 33:11
5 David Wertz M 35 Arlington VA 35:07
6 Patrick Murphy M 26 Washington DC 35:12
7 Patrick Hughes M 24 Washington DC 35:54
http://www.pvtc.org/20110219.html
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Sat February 19th - 1mi
Time of day 6:00 AM
Distance 1.00 mi
Shoe Gel-ds Racer 8 (1)
Comments early morning shakeout run
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Distance 1.00 mi
Shoe Gel-ds Racer 8 (1)
Comments early morning shakeout run
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Fri February 18th - 6mi
Time of day 6:30 PM
Distance 6.00 mi
Shoe Gel-ds Racer 8 (1)
Comments run around adams morgan and dupont.
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Distance 6.00 mi
Shoe Gel-ds Racer 8 (1)
Comments run around adams morgan and dupont.
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Friday, February 18, 2011
Fri February 18th - 4mi
Time of day 11:30 AM
Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Gel-ds Racer 8 (1)
Route YMCA Treadmill
Comments treadmill
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Distance 4.00 mi
Duration 30:00 @ 7:30 min/mi
Shoe Gel-ds Racer 8 (1)
Route YMCA Treadmill
Comments treadmill
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Wednesday, February 16, 2011
Wed February 16th - 10mi
Time of day 6:30 PM
Distance 4.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments Track workout with the GRC crew. 2x1600m, 2x800m, 4x400m.
5:08
5:07
2:30
2:29
70
72
73
71
Felt pretty good for my first time on the track in over a year.
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Distance 4.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.00 mi
Comments Track workout with the GRC crew. 2x1600m, 2x800m, 4x400m.
5:08
5:07
2:30
2:29
70
72
73
71
Felt pretty good for my first time on the track in over a year.
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Tue February 15th - 6mi
Time of day 8:30 PM
Distance 6.00 mi
Duration 42:00 @ 7:00 min/mi
Comments Ran after bocce with PMurph. Up Mass Ave hill to the Cathedral, then back via Adams Morgan.
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Distance 6.00 mi
Duration 42:00 @ 7:00 min/mi
Comments Ran after bocce with PMurph. Up Mass Ave hill to the Cathedral, then back via Adams Morgan.
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Mon February 14th - 0.25mi
Distance 0.25 mi
Duration 01:02 @ 4:08 min/mi
Comments Robbery-Snatch. LOF A..B/M..14-17YOA..DARK GREY HOODIE...DARK JEANS. DO NOT TAKE ACTION CALL 911 W/EVENT #I20110072927
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Duration 01:02 @ 4:08 min/mi
Comments Robbery-Snatch. LOF A..B/M..14-17YOA..DARK GREY HOODIE...DARK JEANS. DO NOT TAKE ACTION CALL 911 W/EVENT #I20110072927
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Saturday, February 12, 2011
Sat February 12th - 10mi
Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Felt a little sore, but loosened up around mile 8.
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Shoe Adrenaline Gts 10 (16)
Comments Felt a little sore, but loosened up around mile 8.
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Fri February 11th - 16mi
Distance 10.00 mi
Shoe Adrenaline Gts 10 (16)
Distance WU/CD 6.00 mi
Comments Ten miles at marathon pace in rock creek park on the hills. Roads were a bit icy, but there were no cars.
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Shoe Adrenaline Gts 10 (16)
Distance WU/CD 6.00 mi
Comments Ten miles at marathon pace in rock creek park on the hills. Roads were a bit icy, but there were no cars.
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Wednesday, February 9, 2011
Wed February 9th - 11mi
Time of day 6:00 AM
Distance 11.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Morning run up mass ave. MLK loop but cut short. Felt sluggish.
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Distance 11.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Morning run up mass ave. MLK loop but cut short. Felt sluggish.
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Tuesday, February 8, 2011
Sun February 6th - 20mi
Time of day 11:00 AM
Distance 20.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Long run. Sore from yesterday. Ran pretty slowly, but made it through the run.
Unrelated note: I'm posting this from my new iPhone and it's so much easier than my old blackberry.
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Distance 20.00 mi
Shoe Adrenaline Gts 10 (16)
Comments Long run. Sore from yesterday. Ran pretty slowly, but made it through the run.
Unrelated note: I'm posting this from my new iPhone and it's so much easier than my old blackberry.
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Saturday, February 5, 2011
Sat February 5th - 16mi
Distance 16.00 mi
Shoe Gel-ds Racer 8 (1)
Route Ms. Sharon, Tenley Extension
Temperature 40°F
Conditions Light Rain
Intensity Easy
Overall Feeling Excellent
Comments good run. the trails were extremely sloppy, but it was sort of fun to have a wet, muddy run like that. there was a light mist and it was around 40 degrees. picked up the pace after the trails. ran a little extra on the mall to make it 16.
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Shoe Gel-ds Racer 8 (1)
Route Ms. Sharon, Tenley Extension
Temperature 40°F
Conditions Light Rain
Intensity Easy
Overall Feeling Excellent
Comments good run. the trails were extremely sloppy, but it was sort of fun to have a wet, muddy run like that. there was a light mist and it was around 40 degrees. picked up the pace after the trails. ran a little extra on the mall to make it 16.
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Thursday, February 3, 2011
Thu February 3rd - 12mi
Time of day 6:30 PM
Distance 12.00 mi
Shoe Adrenaline Gts 10 (16)
Route Hopey BDay
Temperature 30°F
Wind None
Conditions Night
Intensity Moderate
Overall Feeling Average
Comments many uphill striders followed by a 2 mile downhill stretch at 10k pace. felt good on the downhill. was originally going to do 5x800m uphill reps, but had some stomach cramps so i scratched that plan in favor of a longer run. the cramps came and went, so i picked it up in between then for a fartlek run. not sure what they were, but it might have been because i was hungry.
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Distance 12.00 mi
Shoe Adrenaline Gts 10 (16)
Route Hopey BDay
Temperature 30°F
Wind None
Conditions Night
Intensity Moderate
Overall Feeling Average
Comments many uphill striders followed by a 2 mile downhill stretch at 10k pace. felt good on the downhill. was originally going to do 5x800m uphill reps, but had some stomach cramps so i scratched that plan in favor of a longer run. the cramps came and went, so i picked it up in between then for a fartlek run. not sure what they were, but it might have been because i was hungry.
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Tuesday, February 1, 2011
Tue February 1st - 9mi
Time of day 6:30 PM
Distance 9.00 mi
Duration 1:03:00 @ 7:00 min/mi
Comments I ran for a mile and a half on flat, then another three miles uphill - felt a bit lightheaded at the top of the hill but felt better after peeing and picked it up on the downhill. Finished up with some striders.
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Distance 9.00 mi
Duration 1:03:00 @ 7:00 min/mi
Comments I ran for a mile and a half on flat, then another three miles uphill - felt a bit lightheaded at the top of the hill but felt better after peeing and picked it up on the downhill. Finished up with some striders.
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