Time of day 6:00 PM
Distance 8.30 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran to pick up race packets for me and Fleisher at Lincoln's Cottage. Most poorly planned run ever. I ended up running up North Capitol St. (basically a highway when it gets that far north) with no sidewalk on the opposite side of the park that I needed to be on with no way through. Even though I was lost for most of the run, it was a good way to see some new parts of DC that I hadn't seen before.
powered by RunPartner.com
Friday, September 26, 2014
Tuesday, September 23, 2014
Mon September 22nd - 4mi
Time of day 8:00 AM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run before work. Core work and stretching after.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run before work. Core work and stretching after.
powered by RunPartner.com
Friday, September 19, 2014
Fri September 19th - 6mi
Time of day 7:45 AM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run before work. Felt good, and took some time to do core work, push-ups, and stretching.
powered by RunPartner.com
Distance 6.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run before work. Felt good, and took some time to do core work, push-ups, and stretching.
powered by RunPartner.com
Thu September 18th - 7.5mi
Time of day 5:00 PM
Distance 7.50 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran home from work via the C&O Canal, Mall, and down around the DNC and Eastern Market.
powered by RunPartner.com
Distance 7.50 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran home from work via the C&O Canal, Mall, and down around the DNC and Eastern Market.
powered by RunPartner.com
Monday, September 15, 2014
Mon September 15th - 4mi
Time of day 6:30 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Conditions Indoors
Intensity Easy
Overall Feeling Good
Comments Treadmill run after work. A little tightness in my calves, but otherwise it felt good to get running again after a week off. Boston training starts today.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Conditions Indoors
Intensity Easy
Overall Feeling Good
Comments Treadmill run after work. A little tightness in my calves, but otherwise it felt good to get running again after a week off. Boston training starts today.
powered by RunPartner.com
Thursday, September 11, 2014
Thu September 11th - 2mi
Time of day 7:00 PM
Distance 2.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Recovery run with Amy. Kept it pretty easy until the end when Amy pushed the pace a little. Out and back to Eastern Market. Still a little sore, but good to get the blood flowing.
powered by RunPartner.com
Distance 2.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Recovery run with Amy. Kept it pretty easy until the end when Amy pushed the pace a little. Out and back to Eastern Market. Still a little sore, but good to get the blood flowing.
powered by RunPartner.com
Monday, September 8, 2014
Sun September 7th - 27mi
Time of day 7:10 AM
Distance 26.22 mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 0.78 mi
Comments First marathon since my 3:00:14 NYC in 2011, and I pulled it together for a Boston qualifier. Not a PR (that's still my 2:49:42 from Chicago in 2010), but I was really happy with what I was able to do off of limited training. Looking back at my log, I'm a little shocked that I broke 3 - I really only started training on August 1st and ran for 5 weeks with weekly mileage totals of 12, 53, 46, 26, 33, and then race week mileage of 20. I think because I put the emphasis on long runs I saved myself - I put in three long runs of 18.1, 20.6, and 21.1 and two marathon pace/tempo workouts of 8 and 7 miles. Joe rightly noted (after the race, thankfully, so I didn't get psyched out) that the guys were a little worried about my lack of training.
I woke up to Joe and Danny handing me a coffee at 4:40am. We were piled into White Lightning and on our way to the start by 5:15am with Amy at the helm. It took about 25 minutes to get to the parking lot, then we staked out a spot to store our goods, did a quick warmup around the trails, and weighed in using Ben's scale (so that Joe could track our fluid losses over the course of the race - I lost about 10 pounds). Soon enough it was time to toe the line.
The weather was beautiful - 60s and just a little humid - as I started out with Dan and Danny for the first 2 miles, trying my best to keep the pace easy with the memory of NYC still in my mind where I hit the wall hard after going out too fast. We were hitting miles around 6:18ish (I'll upload my actual splits later today), but it is downhill for the first few miles so I wasn't too concerned. Once the course flattened out I let Dan and Danny go ahead and I settled in to about a 6:30 pace for a few miles. I knew in the back of my mind that 6:30 was too fast for me, since my goal was simply run a BQ, and if possible break 3 (6:50 pace). I kept trying to calm myself down and slow the pace. The course mile marks were off by quite a bit, but at first I attributed it to my GPS and reset it after 5 miles to attempt to take manual splits, before realizing that my watch can't do splits (or I just don't know how to). I started my GPS again at the 6 mile mark and continued to click off 6:30-6:40 miles.
The sun was in our eyes as we looped through back roads in small towns across central PA, so I flipped my hat around so the brim would shield the sun. Eventually we made it to a beautiful gravel path along the Lehigh River, which was a little damp from the rain the night before. It was a good thing too, because I had to stop and pee around the 8/9 mile mark (and lost 20 seconds). I kicked up a few stones from the wet path into my shoes and onto my legs, but nothing that ended up bothering me. Only issue I had in the race was a little hot spot on my left pinky toe that bled a little, but nothing that slowed me down.
At 12 miles, I caught Amy and Joe out of the corner of my eye cheering for me and offering me a gu. I had eaten the two gus I brought with me at about the 5 and 11 mile marks, so I needed one, but by the time I realized what was happening I had run past them. Thankfully, the course doubled back on itself and Joe and Amy were cheering again just before the half, so I grabbed a gu and some encouragement from Amy, and Joe joined me to help push me through the final half.
At that point in the race I was feeling great. Joe and I chatted for about 5 miles while we continued to click off miles in the 6:40 range - adding seconds to the bank. Eventually I started to say less and less, and Joe knew that I was on the precipice of the pain cave. Periodically he reminded me to slow down my breathing and relax - especially in the later miles. He also made sure I was taking gus frequently and getting enough water. I ended up taking 5 gus over the course of the race at roughly 5, 11, 14, 19, and 23.
Amy was waiting for me at the 20 mile mark to cheer (and later I found out that she had to bushwhack through mud and forest to find it). It was at about that time when things got more difficult and my pace slipped above 6:50. From mile 22 on I was above 7:00. But I had built up enough of a cushion to afford a few miles above my target pace. When Joe told me I would get a BQ if only I could run a 38 minute 5k, I knew I was in a good spot [Note: this shows how my brain was functioning at the time - my recollection was that I needed a 38 minute 5k, but here's what Joe said in his log: " I advised w/ 5K to go that we needed a 31min 5K to BQ a 27min 5K to break 3:00. Patrick was only really grunting at this point."]
The goal was now to not be stupid and to push hard enough to get under 3 hours. Joe was great in keeping me motivated and pushing me to dig deep in those final miles when I just wanted to coast. I was deep in the pain cave by mile 25, but I was so close to the end that I dug deep to find what little I had left and I pushed hard. I caught a few guys who had passed me early on in the race, and saw one poor guy who could hardly walk straight. The marathon is an unforgiving race.
You can see and hear the finish from about .5 miles away, and you have to run towards it, then turn away to double back across a bridge before entering the final turn and finish. I knew I had a BQ in the bag, but I was so delirious that I didn't know if I had a sub-3 in the bag until I turned the final corner and saw the clock. I was chasing down someone in front of me, but he had me by about 15 seconds and I couldn't make it up, although I did close on him. I remember Amy cheering for me down the straight and me digging so hard that my eyes were closing. I crossed the line at 2:58:14 and wobbled my way over to some chairs in the shade where I saw the other guys and enjoyed all the ice and water I could handle.
__
More from Joe's log about the final 2k:
"At 2K to go I pressed on Pat that we had to pick it up. We needed to finish strong. I figured this would result in pretty much an even split, but otherwise the rate of slowing would have us dropping miles over 8, putting us over 3:00. Around 1.2mi left we could see the bridge and finish. We picked it up. Around the hair pin and back up and over the bridge and Patrick was doing a caricature of a surge. The last 3mi we'd picked off 4 people doing worse caricatures. On the bridge I advised Patrick to "finish like a BOSS and make his woman proud" we turned for the last 300m and I got off the course onto the sidewalk and ran along cheering. Looking like death, he chugged along to the chute. He then really started to look like death, as marathons do to you and they put him in the med tent. Amy ran over crying a little. Clearly Patty had done good. I was damn proud of him.
"I didn't want to say it in the race, but his 20mi ~8:30 pace was a bad omen for a race at sub 7's. I was fearful he would bonk hard. I was even scared he might be toasted by 20. Somehow he dug down and found it. I recall around 20mi he muttered to himself "20 more Cass," so he found that drive down in there somewhere."
__
I was so happy to not only get a BQ, but to get 7 minutes under the BQ so I can register a day early and beat the riff raff. I ran a smart race by not going out too hard too early - learning my lesson from previous efforts. Having Joe there was incredibly helpful - he really helped me over those final few miles and pushed me hard the whole way to get me under 3, which I'm not sure if I would have done without him. And realizing at the finish that Ben had won and Tim, Dan, and Danny had finished 3, 4, and 6 was amazing. If this had been a dual meet, us against the field, we would have won.
Now if I can pull together more than 5 weeks of training for Boston I should be in a good position to PR in April.
Time: 2:58:14
Pace: 6:48
Place: 27th
Splits:
(will upload splits later today)
Elevation and course maps:
http://www.viamarathon.com/event_info/course/map_marathon_relay.php
http://www.viamarathon.com/event_info/course/elevation_marathon_relay.php
Pictures and video of the race:
http://www.mcall.com/sports/mc-lvhn-via-marathon-20140907-story.html
Other notes:
In the lead-up to the race I read "Why We Run," which was written by a biologist ultrarunner. It has a lot of good information about the physiology of running, especially as it relates to eating and how our bodies use glycogen and fat as fuel for longer runs and races. I'd highly recommend it.
powered by RunPartner.com
Distance 26.22 mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 0.78 mi
Comments First marathon since my 3:00:14 NYC in 2011, and I pulled it together for a Boston qualifier. Not a PR (that's still my 2:49:42 from Chicago in 2010), but I was really happy with what I was able to do off of limited training. Looking back at my log, I'm a little shocked that I broke 3 - I really only started training on August 1st and ran for 5 weeks with weekly mileage totals of 12, 53, 46, 26, 33, and then race week mileage of 20. I think because I put the emphasis on long runs I saved myself - I put in three long runs of 18.1, 20.6, and 21.1 and two marathon pace/tempo workouts of 8 and 7 miles. Joe rightly noted (after the race, thankfully, so I didn't get psyched out) that the guys were a little worried about my lack of training.
I woke up to Joe and Danny handing me a coffee at 4:40am. We were piled into White Lightning and on our way to the start by 5:15am with Amy at the helm. It took about 25 minutes to get to the parking lot, then we staked out a spot to store our goods, did a quick warmup around the trails, and weighed in using Ben's scale (so that Joe could track our fluid losses over the course of the race - I lost about 10 pounds). Soon enough it was time to toe the line.
The weather was beautiful - 60s and just a little humid - as I started out with Dan and Danny for the first 2 miles, trying my best to keep the pace easy with the memory of NYC still in my mind where I hit the wall hard after going out too fast. We were hitting miles around 6:18ish (I'll upload my actual splits later today), but it is downhill for the first few miles so I wasn't too concerned. Once the course flattened out I let Dan and Danny go ahead and I settled in to about a 6:30 pace for a few miles. I knew in the back of my mind that 6:30 was too fast for me, since my goal was simply run a BQ, and if possible break 3 (6:50 pace). I kept trying to calm myself down and slow the pace. The course mile marks were off by quite a bit, but at first I attributed it to my GPS and reset it after 5 miles to attempt to take manual splits, before realizing that my watch can't do splits (or I just don't know how to). I started my GPS again at the 6 mile mark and continued to click off 6:30-6:40 miles.
The sun was in our eyes as we looped through back roads in small towns across central PA, so I flipped my hat around so the brim would shield the sun. Eventually we made it to a beautiful gravel path along the Lehigh River, which was a little damp from the rain the night before. It was a good thing too, because I had to stop and pee around the 8/9 mile mark (and lost 20 seconds). I kicked up a few stones from the wet path into my shoes and onto my legs, but nothing that ended up bothering me. Only issue I had in the race was a little hot spot on my left pinky toe that bled a little, but nothing that slowed me down.
At 12 miles, I caught Amy and Joe out of the corner of my eye cheering for me and offering me a gu. I had eaten the two gus I brought with me at about the 5 and 11 mile marks, so I needed one, but by the time I realized what was happening I had run past them. Thankfully, the course doubled back on itself and Joe and Amy were cheering again just before the half, so I grabbed a gu and some encouragement from Amy, and Joe joined me to help push me through the final half.
At that point in the race I was feeling great. Joe and I chatted for about 5 miles while we continued to click off miles in the 6:40 range - adding seconds to the bank. Eventually I started to say less and less, and Joe knew that I was on the precipice of the pain cave. Periodically he reminded me to slow down my breathing and relax - especially in the later miles. He also made sure I was taking gus frequently and getting enough water. I ended up taking 5 gus over the course of the race at roughly 5, 11, 14, 19, and 23.
Amy was waiting for me at the 20 mile mark to cheer (and later I found out that she had to bushwhack through mud and forest to find it). It was at about that time when things got more difficult and my pace slipped above 6:50. From mile 22 on I was above 7:00. But I had built up enough of a cushion to afford a few miles above my target pace. When Joe told me I would get a BQ if only I could run a 38 minute 5k, I knew I was in a good spot [Note: this shows how my brain was functioning at the time - my recollection was that I needed a 38 minute 5k, but here's what Joe said in his log: " I advised w/ 5K to go that we needed a 31min 5K to BQ a 27min 5K to break 3:00. Patrick was only really grunting at this point."]
The goal was now to not be stupid and to push hard enough to get under 3 hours. Joe was great in keeping me motivated and pushing me to dig deep in those final miles when I just wanted to coast. I was deep in the pain cave by mile 25, but I was so close to the end that I dug deep to find what little I had left and I pushed hard. I caught a few guys who had passed me early on in the race, and saw one poor guy who could hardly walk straight. The marathon is an unforgiving race.
You can see and hear the finish from about .5 miles away, and you have to run towards it, then turn away to double back across a bridge before entering the final turn and finish. I knew I had a BQ in the bag, but I was so delirious that I didn't know if I had a sub-3 in the bag until I turned the final corner and saw the clock. I was chasing down someone in front of me, but he had me by about 15 seconds and I couldn't make it up, although I did close on him. I remember Amy cheering for me down the straight and me digging so hard that my eyes were closing. I crossed the line at 2:58:14 and wobbled my way over to some chairs in the shade where I saw the other guys and enjoyed all the ice and water I could handle.
__
More from Joe's log about the final 2k:
"At 2K to go I pressed on Pat that we had to pick it up. We needed to finish strong. I figured this would result in pretty much an even split, but otherwise the rate of slowing would have us dropping miles over 8, putting us over 3:00. Around 1.2mi left we could see the bridge and finish. We picked it up. Around the hair pin and back up and over the bridge and Patrick was doing a caricature of a surge. The last 3mi we'd picked off 4 people doing worse caricatures. On the bridge I advised Patrick to "finish like a BOSS and make his woman proud" we turned for the last 300m and I got off the course onto the sidewalk and ran along cheering. Looking like death, he chugged along to the chute. He then really started to look like death, as marathons do to you and they put him in the med tent. Amy ran over crying a little. Clearly Patty had done good. I was damn proud of him.
"I didn't want to say it in the race, but his 20mi ~8:30 pace was a bad omen for a race at sub 7's. I was fearful he would bonk hard. I was even scared he might be toasted by 20. Somehow he dug down and found it. I recall around 20mi he muttered to himself "20 more Cass," so he found that drive down in there somewhere."
__
I was so happy to not only get a BQ, but to get 7 minutes under the BQ so I can register a day early and beat the riff raff. I ran a smart race by not going out too hard too early - learning my lesson from previous efforts. Having Joe there was incredibly helpful - he really helped me over those final few miles and pushed me hard the whole way to get me under 3, which I'm not sure if I would have done without him. And realizing at the finish that Ben had won and Tim, Dan, and Danny had finished 3, 4, and 6 was amazing. If this had been a dual meet, us against the field, we would have won.
Now if I can pull together more than 5 weeks of training for Boston I should be in a good position to PR in April.
Time: 2:58:14
Pace: 6:48
Place: 27th
Splits:
(will upload splits later today)
Elevation and course maps:
http://www.viamarathon.com/event_info/course/map_marathon_relay.php
http://www.viamarathon.com/event_info/course/elevation_marathon_relay.php
Pictures and video of the race:
http://www.mcall.com/sports/mc-lvhn-via-marathon-20140907-story.html
Other notes:
In the lead-up to the race I read "Why We Run," which was written by a biologist ultrarunner. It has a lot of good information about the physiology of running, especially as it relates to eating and how our bodies use glycogen and fat as fuel for longer runs and races. I'd highly recommend it.
powered by RunPartner.com
Sat September 6th - 4mi
Time of day 5:30 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran the final ~2 miles of the course out and back, then went to check out the finish.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran the final ~2 miles of the course out and back, then went to check out the finish.
powered by RunPartner.com
Saturday, September 6, 2014
Fri September 5th - 4mi
Time of day 5:15 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy, slow (8:00 pace) run on the treadmill after work with a couple of striders thrown in near the end.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy, slow (8:00 pace) run on the treadmill after work with a couple of striders thrown in near the end.
powered by RunPartner.com
Thursday, September 4, 2014
Thu September 4th - 4mi
Time of day 7:30 PM
Distance 4.00 mi
Comments Easy run around the Capitol building. Ran with a couple Gus in my pocket to make sure they wouldn't bother me in the race - no problems.
powered by RunPartner.com
Distance 4.00 mi
Comments Easy run around the Capitol building. Ran with a couple Gus in my pocket to make sure they wouldn't bother me in the race - no problems.
powered by RunPartner.com
Wednesday, September 3, 2014
Tue September 2nd - 8mi
Time of day 6:45 PM
Distance 8.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran to bocce (Columbia Heights) from my house, but the game was cancelled due to lightning, so I ran home (in the lightning storm). Pretty heavy downpour for about 20 minutes, then it let up a little bit. Quick pace, but I held back since there's no point in pushing it this close to the race.
powered by RunPartner.com
Distance 8.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran to bocce (Columbia Heights) from my house, but the game was cancelled due to lightning, so I ran home (in the lightning storm). Pretty heavy downpour for about 20 minutes, then it let up a little bit. Quick pace, but I held back since there's no point in pushing it this close to the race.
powered by RunPartner.com
Friday, August 29, 2014
Thu August 28th - 4mi
Time of day 6:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy recovery run around the Capitol.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy recovery run around the Capitol.
powered by RunPartner.com
Thursday, August 28, 2014
Wed August 27th - 8mi
Time of day 6:30 PM
Distance 7.00 mi
Shoe Adrenaline Gts 11 (19)
Distance WU/CD 1.00 mi
Comments Marathon pace workout on the treadmill after work. Had an hour to kill, so I snuck in a decent 7-mile workout. Felt pretty good - still a little sore from the Sunday long run. Time now to start recovering for the race in 11 days.
powered by RunPartner.com
Distance 7.00 mi
Shoe Adrenaline Gts 11 (19)
Distance WU/CD 1.00 mi
Comments Marathon pace workout on the treadmill after work. Had an hour to kill, so I snuck in a decent 7-mile workout. Felt pretty good - still a little sore from the Sunday long run. Time now to start recovering for the race in 11 days.
powered by RunPartner.com
Monday, August 25, 2014
Mon August 25th - 21.1mi
Time of day 5:00 PM
Distance 21.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran from work - Virginia to Georgetown, up Wisconsin to Tenley Town, over Yuma to Massachusetts (near the Maryland line), down Massachusetts to Dupont, then down 22nd to the Mall. Stopped at a street vendor to get gatorade and oreos. Three loops around the Tidal Basin, then home via the DNC and Eastern Market. Added just a couple of blocks at the end to get above 21. Picked up the pace for the second half a little until about mile 19, then it slackened a bit.
powered by RunPartner.com
Distance 21.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran from work - Virginia to Georgetown, up Wisconsin to Tenley Town, over Yuma to Massachusetts (near the Maryland line), down Massachusetts to Dupont, then down 22nd to the Mall. Stopped at a street vendor to get gatorade and oreos. Three loops around the Tidal Basin, then home via the DNC and Eastern Market. Added just a couple of blocks at the end to get above 21. Picked up the pace for the second half a little until about mile 19, then it slackened a bit.
powered by RunPartner.com
Sun August 24th - 11.2mi
Time of day 5:00 PM
Distance 11.20 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran around the Tidal Basin - standard route. Felt pretty good and picked it up a bit as the run went along.
powered by RunPartner.com
Distance 11.20 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran around the Tidal Basin - standard route. Felt pretty good and picked it up a bit as the run went along.
powered by RunPartner.com
Wednesday, August 20, 2014
Wed August 20th - 10.1mi
Time of day 5:00 PM
Distance 10.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran around Pacific Grove and Monterey. Ran along the beach to the Pebble Beach gold course, then back through town to Monterey, then turned around and zig-zagged through town going up an down side streets and up and down some pretty steep hills. 787 feet of elevation gain (and loss).
powered by RunPartner.com
Distance 10.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran around Pacific Grove and Monterey. Ran along the beach to the Pebble Beach gold course, then back through town to Monterey, then turned around and zig-zagged through town going up an down side streets and up and down some pretty steep hills. 787 feet of elevation gain (and loss).
powered by RunPartner.com
Tue August 19th - 5mi
Time of day 6:00 AM
Distance 5.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy morning run in Pacific Grove, California along the beach. I'm here for a conference, and it's a beautiful place to run. Cooler (in the high 50s) and drizzly.
powered by RunPartner.com
Distance 5.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Easy morning run in Pacific Grove, California along the beach. I'm here for a conference, and it's a beautiful place to run. Cooler (in the high 50s) and drizzly.
powered by RunPartner.com
Sat August 16th - 11.1mi
Time of day 4:30 PM
Distance 11.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Tidal Basin loop. Felt pretty good.
powered by RunPartner.com
Distance 11.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Tidal Basin loop. Felt pretty good.
powered by RunPartner.com
Sun August 17th - 20.6mi
Time of day 8:00 AM
Distance 20.60 mi
Shoe Adrenaline Gts 11 (19)
Comments Long run - three times around Hains Point, twice around the Tidal Basin. Felt pretty good throughout the run - felt much better than the 18 miler I did last weekend. It was a little cooler, and I was able to stop for water more frequently - each of those probably played a role in helping me feel better. I really like running loops around the Tidal Basin and Hains Point - for some reason the loops help the run go by more quickly.
powered by RunPartner.com
Distance 20.60 mi
Shoe Adrenaline Gts 11 (19)
Comments Long run - three times around Hains Point, twice around the Tidal Basin. Felt pretty good throughout the run - felt much better than the 18 miler I did last weekend. It was a little cooler, and I was able to stop for water more frequently - each of those probably played a role in helping me feel better. I really like running loops around the Tidal Basin and Hains Point - for some reason the loops help the run go by more quickly.
powered by RunPartner.com
Thursday, August 14, 2014
Thu August 14th - 14.1mi
Time of day 7:50 PM
Distance 8.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.10 mi
Comments Tempo run after work. My flats still have dirt from Ethiopia on them, and I've been on a kick of watching Haile Gebrselassie races on YouTube - good motivation. Felt pretty good until mile 8 - that's where I had to dig deep to maintain the effort, and the pace slipped a little. Right before the 8 mile mark I could feel some tightness in my left knee, and I knew it was time to cut my 10 mile tempo short at 8 miles. After jogging a cool down my knee felt better, but it's something I'll have to keep an eye on. The route was my new favorite route down to Eastern Market, past the DNC, around half the Tidal Basin, around Hains Point, finishing the loops of the Tidal Basin, then home. Great run. Splits were:
7:13
6:32
6:30
6:21
6:30
6:33
6:50
7:08
Ice and accelerade when I got home.
powered by RunPartner.com
Distance 8.00 mi
Shoe Gel-ds Racer 8 (1)
Distance WU/CD 6.10 mi
Comments Tempo run after work. My flats still have dirt from Ethiopia on them, and I've been on a kick of watching Haile Gebrselassie races on YouTube - good motivation. Felt pretty good until mile 8 - that's where I had to dig deep to maintain the effort, and the pace slipped a little. Right before the 8 mile mark I could feel some tightness in my left knee, and I knew it was time to cut my 10 mile tempo short at 8 miles. After jogging a cool down my knee felt better, but it's something I'll have to keep an eye on. The route was my new favorite route down to Eastern Market, past the DNC, around half the Tidal Basin, around Hains Point, finishing the loops of the Tidal Basin, then home. Great run. Splits were:
7:13
6:32
6:30
6:21
6:30
6:33
6:50
7:08
Ice and accelerade when I got home.
powered by RunPartner.com
Sunday, August 10, 2014
Sun August 10th - 18.1mi
Time of day 4:00 PM
Distance 18.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Long run - felt pretty good until about 15.5 miles, then it was a death march. For a while around miles 10-12 I was hallucinating that the garbage cans I saw were water fountains, then I finally found one at the FDR memorial around mile 12.5. Pretty hot in the direct sun, but I sought out a lot of shade. Halfway around the Tidal Basin, once around Hains Point, then 2.5 laps on the Tidal Basin (roughly 1.8-2 miles per lap). Ran there and back via the DNC and Eastern Market to add some length. Ice bath and accelerade when I got home.
powered by RunPartner.com
Distance 18.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Long run - felt pretty good until about 15.5 miles, then it was a death march. For a while around miles 10-12 I was hallucinating that the garbage cans I saw were water fountains, then I finally found one at the FDR memorial around mile 12.5. Pretty hot in the direct sun, but I sought out a lot of shade. Halfway around the Tidal Basin, once around Hains Point, then 2.5 laps on the Tidal Basin (roughly 1.8-2 miles per lap). Ran there and back via the DNC and Eastern Market to add some length. Ice bath and accelerade when I got home.
powered by RunPartner.com
Sat August 9th - 4mi
Time of day 5:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Recovery run around the Capitol. No Maryland Ave - ran on East Capitol each way, which makes it 4 (Maryland Ave is closer to 3.5).
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Recovery run around the Capitol. No Maryland Ave - ran on East Capitol each way, which makes it 4 (Maryland Ave is closer to 3.5).
powered by RunPartner.com
Friday, August 8, 2014
Fri August 8th - 14.2mi
Time of day 6:30 PM
Distance 14.20 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran down to Eastern Market, past the DNC, over to the Tidal Basin, then ran a loop of Hains Point, back to finish the loop around the Tidal basin, and back home via the DNC and Eastern Market. Felt a little slow at the beginning, but settled into an OK pace after 3-4 miles. Accelerade and a cold bath when I got home.
powered by RunPartner.com
Distance 14.20 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran down to Eastern Market, past the DNC, over to the Tidal Basin, then ran a loop of Hains Point, back to finish the loop around the Tidal basin, and back home via the DNC and Eastern Market. Felt a little slow at the beginning, but settled into an OK pace after 3-4 miles. Accelerade and a cold bath when I got home.
powered by RunPartner.com
Wednesday, August 6, 2014
Wed August 6th - 10.4mi
Time of day 7:30 PM
Distance 10.40 mi
Shoe Adrenaline Gts 11 (19)
Comments Two loops around the Tidal Basin at dusk, which despite the tourists is a very cool place to run at night. On the way back I stopped by the Capitol to listen to the President's Own Marine Band for a minute.
powered by RunPartner.com
Distance 10.40 mi
Shoe Adrenaline Gts 11 (19)
Comments Two loops around the Tidal Basin at dusk, which despite the tourists is a very cool place to run at night. On the way back I stopped by the Capitol to listen to the President's Own Marine Band for a minute.
powered by RunPartner.com
Tuesday, August 5, 2014
Tue August 5th - 6mi
Time of day 5:00 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run after work. Felt pretty good, but this was definitely pushing the pace just a little out of my normal easy run zone.
powered by RunPartner.com
Distance 6.00 mi
Shoe Adrenaline Gts 11 (19)
Comments Treadmill run after work. Felt pretty good, but this was definitely pushing the pace just a little out of my normal easy run zone.
powered by RunPartner.com
Saturday, August 2, 2014
Sat August 2nd - 8.1mi
Time of day 5:00 PM
Distance 8.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran a little further down 8th Street than normal. Ran to M Street SE, then over to NJ Ave, up to the Capitol, then around the Washington Monument and back via East Capitol.
powered by RunPartner.com
Distance 8.10 mi
Shoe Adrenaline Gts 11 (19)
Comments Ran a little further down 8th Street than normal. Ran to M Street SE, then over to NJ Ave, up to the Capitol, then around the Washington Monument and back via East Capitol.
powered by RunPartner.com
Friday, August 1, 2014
Fri August 1st - 4mi
Time of day 6:15 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments around the capitol and home. cool-ish outside (76 degrees). feels like it's about to rain.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Comments around the capitol and home. cool-ish outside (76 degrees). feels like it's about to rain.
powered by RunPartner.com
Sun July 13th - 10.821mi
Time of day 6:00 PM
Distance 9.32 mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 1.50 mi
Comments 2014 Utica Boilermaker
Drove up to Utica for the Boilermaker. I haven't run it in a couple of years, and it was good to be back. Ran with Chebot's number, since he was stuck in Israel.
The race went pretty well, especially considering that I I'm not in great shape. Maintaining a sub-7 pace was pretty easy. I wore my new Garmin, so I have my splits:
6:23 (+68 feet)
6:36 (+67 feet)
6:45 (+78, -12 feet)
7:13 (+100 feet)
6:19 (-191 feet)
6:36 (-64 feet)
7:09 (+82, -24 feet)
6:47 (+15, -108 feet)
7:11 (+31, -28 feet)
2:13 (final 0.3 miles)
powered by RunPartner.com
Distance 9.32 mi
Shoe Gel-ds Racer 8 (1)
WUCD Shoe Gel-ds Racer 8 (1)
Distance WU/CD 1.50 mi
Comments 2014 Utica Boilermaker
Drove up to Utica for the Boilermaker. I haven't run it in a couple of years, and it was good to be back. Ran with Chebot's number, since he was stuck in Israel.
The race went pretty well, especially considering that I I'm not in great shape. Maintaining a sub-7 pace was pretty easy. I wore my new Garmin, so I have my splits:
6:23 (+68 feet)
6:36 (+67 feet)
6:45 (+78, -12 feet)
7:13 (+100 feet)
6:19 (-191 feet)
6:36 (-64 feet)
7:09 (+82, -24 feet)
6:47 (+15, -108 feet)
7:11 (+31, -28 feet)
2:13 (final 0.3 miles)
powered by RunPartner.com
Sat July 12th - 3.5mi
Time of day 5:45 PM
Distance 3.50 mi
Shoe Gel-ds Racer 8 (1)
Comments pre-boilermaker easy run around utica with the guys
powered by RunPartner.com
Distance 3.50 mi
Shoe Gel-ds Racer 8 (1)
Comments pre-boilermaker easy run around utica with the guys
powered by RunPartner.com
Saturday, June 28, 2014
Sat June 28th - 8mi
Time of day 12:45 PM
Distance 8.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 81°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments First run with a GPS watch. I decided on the Garmin Forerunner 10. It seems to have better accuracy than the Timex and Nike+ models that are comparatively priced, but fewer features than the Forerunner 305 or the 310xt. The only feature I was really looking for was distance, so this bare-bones model seemed to be the best deal for me. It also has a face not much bigger than a regular stopwatch, which I appreciate.
Home for the weekend, so we went to pick strawberries. I ran home from the field down Rt. 11. Hot and sunny with a nice breeze. Felt pretty good, but the long straight run and the sun wore me down a little bit, so my pace slowed from just under 7:00 at the beginning to about 7:45 by the end.
powered by RunPartner.com
Distance 8.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 81°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments First run with a GPS watch. I decided on the Garmin Forerunner 10. It seems to have better accuracy than the Timex and Nike+ models that are comparatively priced, but fewer features than the Forerunner 305 or the 310xt. The only feature I was really looking for was distance, so this bare-bones model seemed to be the best deal for me. It also has a face not much bigger than a regular stopwatch, which I appreciate.
Home for the weekend, so we went to pick strawberries. I ran home from the field down Rt. 11. Hot and sunny with a nice breeze. Felt pretty good, but the long straight run and the sun wore me down a little bit, so my pace slowed from just under 7:00 at the beginning to about 7:45 by the end.
powered by RunPartner.com
Thursday, June 26, 2014
Thu June 26th - 8mi
Time of day 7:00 PM
Distance 8.00 mi
Shoe Gel-ds Racer 8 (1)
Comments This was a night of live music. The Smithsonian Folk Life Festival is going on this week, so around mile 3 I stopped for a minute to listen to a Chinese wooden drum dance, then at mile 6 I stopped to listen to a Kenyan band (the Kenyan tent was packed and jamming - a lot more fun than the Chinese tent), then a mile later I stumbled upon the President's Own Marine Band playing on the steps of the Capitol to about 50 tourists (I guess they do that every Wednesday with Thursday as the rain date - I learned something today).
powered by RunPartner.com
Distance 8.00 mi
Shoe Gel-ds Racer 8 (1)
Comments This was a night of live music. The Smithsonian Folk Life Festival is going on this week, so around mile 3 I stopped for a minute to listen to a Chinese wooden drum dance, then at mile 6 I stopped to listen to a Kenyan band (the Kenyan tent was packed and jamming - a lot more fun than the Chinese tent), then a mile later I stumbled upon the President's Own Marine Band playing on the steps of the Capitol to about 50 tourists (I guess they do that every Wednesday with Thursday as the rain date - I learned something today).
powered by RunPartner.com
Wednesday, June 25, 2014
Wed June 25th - 4mi
Time of day 8:00 PM
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 83°F
Conditions Cloudy and Humid
Intensity Easy
Overall Feeling Good
Comments Quick run around the Capitol. Had a reception to go to after work, so after loading up on wine and spring rolls I headed out for a little run before it got dark. Legs felt a little heavy after yesterday, but not too bad.
powered by RunPartner.com
Distance 4.00 mi
Shoe Adrenaline Gts 11 (19)
Temperature 83°F
Conditions Cloudy and Humid
Intensity Easy
Overall Feeling Good
Comments Quick run around the Capitol. Had a reception to go to after work, so after loading up on wine and spring rolls I headed out for a little run before it got dark. Legs felt a little heavy after yesterday, but not too bad.
powered by RunPartner.com
Subscribe to:
Posts (Atom)