Donation Totals

Sunday, August 31, 2008

Family run!

Running with Betsy, Trinity and Cole pushing the jogging stroller. Have the 1/2 marathon tomorrow, so took it nice and easy, only wanted to stretch my legs out. Kept about 9 min/mile pace pushing the stroller. Did notice that my the left side of my back on the bottom was tight pushing the stroller though, something to keep in mind in the future...

Friday, August 29, 2008

Recovery run

I went for what was supposed to be a nice easy recovery run this morning. Wanted to go about 4 miles, keeping my pace somewhere around 8:15 min/mile or so. Well after each mile I noticed that I was going too fast, so I would try to slow down, but apparently that was short lived as each mile was faster than the 8:10, with miles in 8:12, 7:44, 8:05 and then finally 7:55. Felt good, seems my recovery is going well and I will be rarin' to go for the race Monday.

Thursday, August 28, 2008

a recovery ride and a swim...

Spinervals Recharge and Recovery. Felt pretty good taking it easy to recovery in my prep for the 1/2 marathon this Monday. Feeling better, but could still use a bit longer time off. Tomorrow is another easy day.

Yesterday I swam over at the Bolling Air Force Base pool, getting in about 2000 yards. WOW I am out of swimming shape. This tri in a couple weeks will be fun...

Tuesday, August 26, 2008

morning run

running before work. Tried to keep it nice and easy at about an 8:15 to 8:30 min/mile pace. Felt really tired though, think I might have overtrained a bit this past weekend, so I need to be sure to take it easier this week before the 1/2 marathon on Monday. Overall, kept the pace I wanted and called it quits once I got past 5 miles.

Sunday, August 24, 2008

30 miles on the road

Woke up a bit late this morning, mostly because my son is now officially the best sleeper in the entire world! 8 hours two nights in a row and this morning I took advantage and slept in until 9am, so I didn't get out onto the road until almost 10am. Decided to try out a new route and it went pretty well. Was trying to take it easy (avg 18.5 mph) with the long run yesterday and the heat (90's and humid) so that I can start to recover for next monday with my 1/2 Marathon.

Saturday, August 23, 2008

Long run - 12 miles at Belle Haven

Going for my long run this morning. Betsy ran at the same time with Cole in the running stroller with Trinity! Started off at the Belle Haven rest stop and ran north to the 9 mile mark before turning around and heading south until I got to the 3 mile mark where I turned around and got back to the start. Felt ok, not great, but ok. Wanted to keep my miles under 8:30 min/mile, and instead maintained miles in 8:16, 8:30, 8:00, 8:18, 8:16, 8:19, 8:08, 8:58, 8:12, 8:08, the finishing strong with my last two miles in 7:39 and 7:46. Looking forward to the 1/2 marathon race I have at Belle Haven next Monday! Taking the day easy from here on out and looking forward to a nice big dinner at Red Robin tonight!

Friday, August 22, 2008

Afternoon ride

Mountain biking at Rosaryville State Park. Got started doing the typical loop, but decided to do an extra little loop within the park that I had never done before. Really technical, but so much fun, with a couple jumps, lots of log crossings, log paths and such. Was a lot of fun! Can't believe I have never found that section before! Anyway finished off with 12.5 miles, and felt pretty strong during the ride. Going for my long run tomorrow, so didn't want to push too hard, but still got in a great ride. Kept an avg cadence of 80 as well...

Thursday, August 21, 2008

Morning Recovery Run

Easy run before heading up to Adelphi, MD for a workshop at the Army Research Laboratory. Didn't mention it yesterday, but towards the end of my ride, my right knee started feeling funny. This happened as I turned on to Livingston, so I just took it really easy the rest of the way home. Today I felt fine until the very end, and once home and stretching started getting real pain in my left knee. Don't know if it was compensating for a minor tweak of my right one, but either way to remain concious of it if I am still going to do my 12-miler tomorrow. Overall pretty reasonable run, wanted to keep the pace below 8:30 min/mile and my heart rate below 160 or so and did just that.

Wednesday, August 20, 2008

Short Bike

Biking the shorter Mt Carmel loop (~20 miles, which oddly goes no where near Mt. Carmel...) due to a later work day and being exhausted from a late Sox game with Betsy and Cole last night. Felt pretty strong to start, but died out a bit toward the end. Avg'd in the high 19 mph. Wierd how different it feels to ride with the other wheelset! After using the heavier set with the 12-28 cassette last weekend! Have a meeting at the Army Research Lab tomorrow, so it looks like a short 5 mile run in the morning will be all I get in before my long 12 mile run on Friday morning.

Monday, August 18, 2008

Interval (Track) work at home

I started with a 1 mile warmup at 8:15 min/mile, then Track workout. 9x0.25, repeating 3x(easy,mod, hard), w/ 0.25 mi recovery btw. 1/4 miles in 1:22.9, 1:29.6, 1:29.6, 1:35.7, 1:37.9, 1:28.2, 1:53.6, 1:37.1 and 1:19.4 (personal best!). Finished with an easy 8:40 min/mile cool down before heading to work. Overall, had some trouble finding my pace, lacked motivation, but felt pretty good.

Sunday, August 17, 2008

Super Hills in Western MD...

Completing the ascent on Savage Mtn and the rest of the 'hilly' portion of the Savageman 1/2 Ironman Bike course. Started at Westernport, MD and after a couple warmup laps started the attack on Rock St in Westernport and the infamous Westernport Wall, a terribly paved (pot holes galour) couple hundred foot section of Rock St that is closed to traffic due to how steep it is (up to 33%!). Made two attempts, got almost the entire way up the first time before my wheel found a pot hole and almost took a nasty dive. The second time, I only made it 1/2 way up before I lost traction on my rear wheel and almost rode backwards down against my will! So I decided I had done what I could and after a kiss from Betsy, Cole and Trinity continued my ascent of Savage Mtn, about an additional 9 miles with grades routinely above 10% up to 15% at some points. After reaching the summit (approx. 2800 feet from 1000), I started the fast descent before beginning the second and third climbs, both with grades routinely above 10%, maxing out at about 17% in some places. This again summited at about 2800 feet and then I began a very quick decent out of New Germany State Park. I then reached Miller Rd, where a really bad hill with an avg of 15% grade and stretches above 25% are had. However, I was attacked by a big black burly dog at the base of the climb and chased about a 1/4 of a mile before he finally gave up. Because I couldn't pass it, I had to call Betsy and called it a day. Dissappointing I missed that last climb, but I finished the biggest part of what I wanted to accomplish! Great ride, beautiful view and then got to head back to my friend Sharka's Chalet in Friendsville where Betsy and I relaxed with Cole and the girls while we read.

Elevation and hill grade profile and Google Earth Image of the Course:

Westernport Wall, start of Savage Mtn Ascent

Otto St Climb, > 20% grade

Starting the Rock St Climb, Westernport, MD

Climbing, >15% grade the entire way
Starting the Westernport Wall - >25% grade entire wayTacking on the Wall...

Thursday, August 14, 2008

Recovery week long run (7 miles)

Long run during an easy recovery week. Felt pretty good, had a goal of keeping my pace below 8:15 min/mile for the entire run and succeeded in doing that, so overall I am pretty happy with it. I did start to labor over the last mile a bit more than I would have liked considering the length of the run though. Neck was pretty tight and did still feel a bit congested, however, better than previous. Now a day off tomorrow and the Savageman 1/2 Ironman Triathlon Bike Course on Sat! WHooHOOO!!! I have been looking forward to this for a really long time!

Wednesday, August 13, 2008

New Stroller, new and old running partners

Running with Betsy and Cole in the new Bob Ironman stroller! Was really fun, had some issues with getting it aligned properly, but overall it should be a great addition allowing us to run with the little guy from now on! Little Zoom LOVED IT!!! It was a fairly easy run, been off for a couple days (feels like weeks) due to a removal of skin tag, but will be back for my long (7 miles during my easy week) run tomorrow morning. It was really nice to get back on the road with my original running partner... my wife Betsy!

Monday, August 11, 2008

5 mile tempo run

going for an early morning tempo run before work. Shooting for 5 miles at below 8 min/mile pace and did just that. Finished the miles in 8:09, 7:57, 7:43, 7:50, 7:32 min/mile and finished the last 0.4 miles at 7:11 min/mile pace. Felt ok, not great but not bad either. Overall it was a good run and now I can look forward to a recovery week.

Sunday, August 10, 2008

Trying the new cassette on some hills

Riding a loop close to home to try out my new wheelset and 12-28 cassette. Unfortunately, the cassette is pretty loose, so I will need to bring it to the shop afterall. Overall, a pretty decent short recovery ride. Overall, realizing I might need this easy recovery week more than I originally thought.

Saturday, August 9, 2008

Nice easy training ride in the beautiful weather

Doing a nice moderate ride trying to keep about 18-19 mph and just trying to keep comfortable. Another beautiful day in the 80's with almost no humidity. Going to go for a hike later with Betsy, Cole, Elana and Elana's mom Ronna. Essentially wanted to get in some time to spin to loosen my muscles that are still pretty tight from yesterday's 10 mile run. Overall it was a pretty good ride, avg 18.5 mph, although I came close to bonking toward the end. Got my new wheelset and 12-28 cassette that I am going to try out tomorrow.

Friday, August 8, 2008

Long Run - 10 miles on hills

Going for my long run this morning! BEAUTIFUL morning, sun was shining, nice and cool (low 70's maybe) and very minimal humidiy. Felt pretty off though, still tight in my hips and shoulders, but felt ok overall. Got in my 10 miles on a pretty hilly course and avg about 8:34 min per mile overall. My mile splits finished in 8:30, 8:38, 8:13, 8:14, 9:00, 8:41, 9:14, 8:43, 8:32, 8:20 and 7:59 min/mile. The ones that jumped over 9's were both for the hillier sections. Good run and still on pace for my marathon training!

Thursday, August 7, 2008

Running at BAFB

Running at Bolling Air Force Base in Washington DC. Going for a nice even pace of 8 min/mile and did just that. It was fairly hot, a bit humid, but not terrible. Got in 5 miles with mile splits of 7:59, 7:54, 7:58, 8:07 and 7:51. Good run, preparing to hit the long 10 mile run tomorrow on my day off, followed by a massage and then a hike with Betsy and COLE!!!

Wednesday, August 6, 2008

Greenbelt Criterium #2

Had my second Criterium race today. Wasn't feeling well all day as I didn't sleep too well last night, but did ok. Finished the 9 laps in the lead group, even taking over the lead of the pack at lap 7, but apparently pushed too hard too early and didn't have anything left at the end leading to a fairly low placement. Really frustrating watching others pass by at the end and knowing I had nothing left to do a damn thing about it. The pack avg 22.6 mph over the race, hitting a peak lap speed 23.6 mph in lap 5 and a max speed of 38.2 mph...

Tuesday, August 5, 2008

20 mile recovery ride

Quick morning ride out to Indian Head to loosen up my legs and hips before my second Criterium circuit race tomorrow afternoon. Felt fairly well, still pretty tight and had some issues with my shoulders, but overall loosened up pretty good. Looking forward to tomorrow!

Sunday, August 3, 2008

Hilly Run Take 2

Longer run at Karen's. OUCH, wow these hills are brutal. Got in a bit under 7 miles, but the second neighborhood was essentially one long climb. Good for a change, but definitely wouldn't want this all the time. Got my miles in 8:52, 8:35, 8:37, 9:19, 8:28, 9:47 and then slowed considerably for the final 0.8 miles. tough run.

Saturday, August 2, 2008

Hill run in Charlottesville

Running in Charlottesville from Betsy's mom's house. Just going for an 'easy' 4 mile run, but of course with the hills around here, nothing is easy! Just went out for a run around the neighborhood,trying to keep under a 9 min pace, finished with miles in 8:10, 8:39 and 8:50. Felt pretty good, but hills with greater than 20% grades on the way home will kill anyone I think! Either way, always fun to hit the pavement in a new place! Got a longer 7 miler tomorrow, should be interesting!

2010 Efforts!

This year, like last year, I will be riding for Mary Payton's Miracle - My friend Steve Kogos from Trigators informed me that his friend Joe's daughter, Mary Payton, was diagnosed a number of years back with Late Infantile Batten Disease. This is a disease with no cure, however, there are special experimental (and extremely expensive) treatments which have shown some significant signs of success! In order to assist with the costly treatments and research, Mary Payton's Miracle was created to raise money to find a cure, hopefully in time to save little Mary Payton as well as the many others affected by this terrible disease!

Total Mileage

Current Challenges

Valid 2/1-12/1/2009