May 14th

4 miles easy in the am

May 13th

Workout on the track in Shaw in the morning

3x2000m (400m jog recovery), 3x1000m (200m jog recovery)

6:58.8
6:48.1
6:47.2
3:19.9
3:18.1
3:12.1

pretty tough workout. I think i was still getting warmed up during that first 2k. last 1k was hard.

May 12th

easy am run - 8 miles

May 11th

10 miles in the am - gtown loop - finished hard, b/c i had to race this dude.

May 10th

16 mile long run. ms. sharon loop, only i continued on mass ave all the way to au instead of cutting down on cathedral. good run, finished strong.

May 9th

0

May 8th

10 miles on the bike

May 7th

4 miles easy. 8 miles bike.

May 6th

9 miles in the AM with Jarrin, Max, Patrick Murphy, and Patrick Murry. Morning loop.

May 5th

9 miles total. 1 mile warmup, 6.5 mile cutdown run, 1.5 mile cooldown. I ran mostly in RCP, and it had just finished raining so all the trails were soaked and soggy. pace for the cutdown went from 6:30 to 5:30.

May 4th

4 miles easy in RCP. Recovery run after yesterday's race.

May 3rd - Frederick Half-Marathon

Frederick Half

Better race than either Cherry Blossom or Penn. Ran a 1:15:11.88 on a somewhat hilly course. Here are my splits:

5:45 - 1 mile
5:45 - 11:31 - 2 mile
5:43 - 17:14 - 3 mile
5:38 - 22:52 - 4 mile
5:38 - 28:30 - 5 mile
5:41 - 34:12 - 6 mile
5:36 - 39:49 - 7 mile
5:43 - 45:33 - 8 mile
5:41 - 51:14 - 9 mile
5:44 - 56:58 10 miles (faster than Cherry Blossom (57:32))
5:44 - 1:02:43 - 11 mile
5:53 - 1:08:37 - 12 mile (faster than Penn for 20k)
5:56 - 1:14:33 - 13 mile
Finish - 1:15:11.88 (5:44 pace)

Ran most of the race with Dickson, who ran a nasty marathon to win it. We started off hitting 5:45 miles, then gradually picked it up to reel in the front pack of 3 guys. One dropped off the pack shortly after we caught up around mile 6-7, I would say, but the other two hung tough. We all ran together until about 5k to go, when the pack split up and I started falling off the pace. The finish was pretty cool, especially since everyone was in the stadium cheering for the finishers as they came on the dirt tractor-pull track. 2 mile wu and cd to make it a 17 mile day. Started to rain just after I finished, and the temp was mid-50s at the start, probably around 60 at the finish with little to no wind.

April 24th - May 2nd

Catch-up post (will fill in the details when I get home and have my log in front of me):

May 2nd - 1 mile very easy, strides
May 1st - 2 miles easy
April 30 -
April 29 -
April 28 -
April 27 -
April 26 -
April 25 -
April 24 -

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

March 31st

In like a lion, out like a lamb.

Beautiful run today. Van Ness loop. Bugs are back out. 6 easy.

March 30th

7 miles with a 3 mile tempo @ 5:55 pace on the treadmill.

Not sure why I ran on the treadmill, really. Just sort of felt like being inside.

Black Hole of Record Keeping

Training has been spotty for the last couple weeks, and I haven't been keeping good track of what I have been running. I figure I've been averaging 35 or so a week (weak). I did have a decent race at St. Patty's in DC where I ran 26:38 on a flat course on 3/15/09. I'll try to do a better job of posting my workouts. Maybe I'll make my blog my home page so I can't ignore it.

St. Patty's 8k Quick Recap
Mile: 5:10
5k: 16:32
8k: 26:38
Place: 18th
Weather: perfect - cool and mistyish

March 6th

9 miles on the normal loop with the WOW. a little muddy at parts, but not bad. soooo warm. ran in shorts.