Wed September 30th - 6mi

Distance 6.00 mi
Duration 45:07
Pace 7:31 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 74°F
Wind None
Intensity Easy
Overall Feeling Bad
Heart Rate Max HR: 140   Avg HR: 130
Comments Ran during work today in the gym downstairs. it was pretty hot on the dreadmill, and i was cursing this lady on the elliptical, for if she wasn't there i could have taken my shirt off. felt pretty shitty (hot, dizzy) for the first 4 miles, then stopped and took a drink and felt better for the last two.
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Mon September 29th - 10mi

Distance 10.00 mi
Duration 1:08:00
Pace 6:48 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 55°F
Wind None
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Excellent
Comments hip is feeling 100% better.

good, steady run this morning. ran past john podesta on the mall. i first noticed this dude's really skinny legs, then i thought to myself, hmm, that guy kind of has the same hair as john podesta. then i looked over my shoulder and it WAS john podesta! he was wearing his glasses, which was odd, but he was keeping up a respectable 8:30 pace or so. not bad. i just had a meeting with him yesterday, and i saw him the other morning walking in to CAP, so he must think i'm stalking him. i also saw kurt from work walking to work at 7:30am, putting me to shame.

hit the mall just as the sun was rising, and had a great view of the sun coming up behind the capitol rotunda and the washington monument, all reflecting in the reflecting pool.

beautiful morning, although it was really cold when i first started. i was shivering for about the first mile. pit stop at volleyball courts.
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Mon September 21st - 10mi

Distance 10.00 mi
Duration 1:15:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 79°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments good g-town loop. left hip still hurts. might take soem time off to let it get better. (it hurt yesterday on the long run but loosened up slightly towards the end). right quad was also a little fatigued (shredded). nothing notable to log. no assaults.
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August 24 - September 20

9/20 - 15 miles
9/19 - 10 miles, tempo
9/18 -
9/17 - 8 miles
9/16 - 6.5 miles
9/15 - 5 miles
9/14 -
9/13 -
9/12 - Press Club 5k, 16:40, 6th, 11 miles
9/11 - 3 miles, strides
9/10 - 9 miles
9/9 -
9/8 -
9/7 - 10, hard
9/6 -
9/5 - 10 miles
9/4 - 6 miles
9/3 - 9 miles
9/2 - 8 miles, 5x1000m @ 5k RP
9/1 - 8 miles
8/31 -
8/30 - 6 miles
8/29 - 10 miles
8/28 - 13 miles
8/27 -
8/26 -
8/25 - 8 miles
8/24 -

RunPartner

My teammate from college just created this new running log website called RunPartner. Here are a couple of screen shots. Let me know if you're interested, as it is invite only while it's still in the beta version.

August 6-23

August Recap

23 - 3 miles, striders
22 - 12k, awful race, 11.5 miles
21 - 3 miles
20 - 8 miles
15 - 6 miles
14 - 9.5 miles
13 - 12 miles
11 - 12.5 miles
10 - 10 miles
8 - 8 miles

August 5th

5 miles in the park on the potomac valley appalachian trail club trail. felt good.

July 18 - August 4

8/4 - 9 miles with Max and Owen
8/3 - 8 miles in Homer
8/2 - 10 miles in Homer
7/30 - 4 miles
7/29 - 7 miles
7/28 - 6.5 miles
7/27 - 6 miles
7/25 - 9 miles

July 17th

5.5 miles in the morning. ran on some trails in rock creek, including the PAT (potomac appalachian trail club trail), which hooks up with connecticut and my van ness loop.

July 16th

4 miles slow in rock creek park.

July 15th

6 miles in the morning. did the van ness loop via rock creek park. still a little sore, and so i took the hills easy.

July 14th

3+ miles easy at the gym after work.

July 13th

so sore. took a rest day.

July 12th - Boilermaker

spent the night in utica with my old rochester teammates. woke up early and ran over to the finish line where there was a shuttle to the start (2 miles). at the start of the race it was cool, but it warmed up really quickly once the race was underway. this is always hot, but luckily this year was not as bad as some of the previous years that i've run it. i decided since i've only been running a little bit that i would jog the race today, which is what I did. I started way at the back of the pack (it took me 8:05 to get to the start line), so i had to pass a lot of people. i probably passed close to 10,000 runners over the course of the race. my first 5k was roughly 22 minutes, then my second was right at 20 minutes, and my last 5k was 19:45. My finishing time was 1:01:45 (6:38 pace), which was fine for just going out and running. would have been 478th if i had registered. after drinking some free saranac, i jogged about a mile and walked the other mile back to drillz's house where his mom and dad made us a huge spread of hamburgers and hot dogs, which was exactly what i needed. started the long drive home around 12:30pm or so and made it back to dc after dropping off tyle and fleischer in philly around 9pm.

July 10-11

rest

July 9th

4 miles in rock creek park. good run. it was kind of cool this morning, low-70s.

July 8th

rest day

July 7th

4 miles out to the buffalo and back. went out slightly over 15 mins, came back slightly faster. 29:48

Monday, July 6th

4 miles in the morning before work. felt good to wake up and get out the door for a run in rcp. did the same 4 mile out and back that i normally do. felt good. had to race a girl on the way back, but that meant dropping a 6:45 mile, nothing too taxing.

Saturday, July 4th

most satisfying 4 miles of my life. this is the longest break i've ever taken from running, and it's been awful. i hate the gym, no matter how hard i tried to like it, and biking (for me) is just a form of transportation. so glad to be back running.

i just went out to the bridge in rock creek park and back, some on dirt and gravel trails, but mostly paved trails. during the first mile i thought i could feel some pain in my foot, but i was just imagining it.

new kicks from GRCo felt good, just as I expected they would. I've been rocking the Adrenaline's since sophomore year.

now starts the arduous process of getting back in shape from 6 weeks off.

Sunday, June 21st

Biked a lot today. Also went to the gym and crushed weights.

Biked to the gym, biked at the gym, biked to the grocery store, biked to Father's day 8k on the canal, biked the course to measure out the mile marks, biked the course to lead the race/clear the way for the runners, then biked to the hospital to visit Charlotte, then biked home. Total was probably 25 miles or so.

Update

Out of the boot now, and able to walk around a little bit. Also able to do light bike riding (coasting to work). I'm 3.5 weeks into my 6 week stint of recovery, so not too much more to go. I'll be able to officially start easy running on July 4th.

Crazy Town

Not being able to run is making me go crazy. I've been on the effing arm bike for who knows how many hours, and I've been eating like a sorority sister (no, not coke and binge, just not eating much). Here's a lesson: Take your calcium and vitamin D.

Busted Wheel

So the official prognosis is a greenstick fracture of the 5th metatarsal. Greenstick fractures differ from stress fractures in a notable way, specifically, they are not caused by repeated trauma, rather by a specific instance of trauma. In my case, the doctor says it was probably from running over a rock (or thousands on that god damned train bed). This injury is sometimes referred to as the "Jones Fracture," (http://en.wikipedia.org/wiki/Jones_fracture). It's legit enough to show up clearly in an x-ray, which I thought was somewhat bad ass.

Anyway, they've got me in a boot for 2-3 weeks. No running, no biking, but swimming and weight lifting are allowed (just no weight lifting with my legs). In other words, I can't eat for 3 weeks unless I want to get fat.

UPDATE: 5th AND 4th metatarsals. They found the second fracture after another set of x-rays.

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.