Thursday, October 30, 2008
Got home a bit later than I anticipated, but early enough that we could still go out for a short 4 miler. So we popped Cole into the jogging stroller and hit the road. Felt a bit tired and out of it, but finished strong nonetheless. I do really love going for runs with Colvin, with the jogging stroller, he faces back at us staring around and laughing away or just sleeping off the time, either way, it is just great times...
Wednesday, October 29, 2008
I hate the shorter days, I can't get up and go for a run early, because its too dark, but its tough to do anything outdoors when I get home, as I would have to leave work at 3:30 or so... hurumphh... oh well. So, because of this issue I had to do another trainer workout when I got home around 5:30. Knowing I have just over a week before the marathon, I decided tonights workout would be my last difficult, high intensity effort, so I chose to do Spinerval's Suffer-O-Rama, which focuses on high gearing while doing alot of standing and seated intervals. Really tough workout.
Tuesday, October 28, 2008
Poor weather again, with high winds and rain, so was relegated to an early morning trainer workout. Decided to do the Zoot Challenge, mostly a heavy gear and high cadence split workout. Did pretty well, although felt a bit light headed afterwards. Worked out pretty well considering I thought that there was a good chance I would wake Betsy and Cole up, but that wasn't the case. Looks like this winter will be filled with some morning trainer work!
Saturday, October 25, 2008
Going out for a short 'recovery' run up at Betsy's mom's place. However, being that it is Charlottesville, the hills pretty much limit the ability to make the run easy enough to be considered a true recovery run. So instead I just kept a nice even pace around 8:30-9:00 min/mile depending on the current grade of the hill being run. Overall, a good run.
It was 44 degrees and pitch black when I woke up this morning at 6am, (WOW I really hate when the summer goes away), so I wussed out and just laid back in bed to 'warm up' before heading to work, with the idea that I would leave a bit early, go for my long run and then work on my proposal presentation while Betsy drove us out to her Mom's house in Charlottesville (Betsy's brother John is showing some of his artwork at an art show on Saturday). So I left around 2 and came home and set off with Betsy and the Cole-man. We got in a five mile loop together, keeping about an 8:30-8:45 min/mile pace. After about 5.2 miles, Betsy and Cole went inside and I set off for the second half of the route. It was at this point that with me feeling pretty damn good I decided to push a bit and succeeded in increasing my pace on each successive mile, ultimately finishing mile 10 at a 6:56 min/mile pace! Overall, my I finished with an 8:10 min/mile pace with miles in 8:30, 8:30, 8:27, 8:41, 8:43, 8:15, 8:08, 7:47, 7:40, and 6:56. Overall it was a great run and the dehydration from the run should keep my bladder at bay for the 3 hour drive to Charlottesville!
Wednesday, October 22, 2008
Doing Spinervals Muscle Breakdown workout. WOW that hurts. The entire workout (save the rest sections) was spent in the toughest gear ratio (53-12). Really tough trainer workout, but definitely can feel that will have some major impact on hill climbing and long rides!
Quick evening run with Betsy and Colvin before sundown. Got home late from work and needed to make sure that we got something in, so we just did a quick 3 mile run by our neighborhood. As a side note this was the first run where I needed to wear a long sleeve shirt... :-(
Saturday, October 18, 2008
Did my last long run before the marathon this morning, a 20 miler. My buddy Mike, who is doing the OBX marathon too, did it with me. We finished in just under 3 hours, but the last lap had my right knee killing me and my right hip pretty sore. Hopefully the next three 'easy' weeks will allow my knee/hip to fully recover. Either way, won't keep me from doing the marathon, just control my comfort level. We had perfect weather (50-55 degrees, overcast and beautiful), which is certainly the better than we ever could have hoped for. Overall, feel pretty good, just wish my joints held up a little better....
Thursday, October 16, 2008
I was planning on going for a 5 mile run with the boy upon getting home from work, but unfortunately it started raining just after I finished stretching out and therefore I had a slight change of plans. Instead I hopped on the trainer and did the Spinervals Muscle Breakdown workout. This is the one that also includes a set where you get off the bike for three 1 min intervals of doing a continuous squat. KILLS your legs... Anyway, got in a great workout, but had a Wicked case of acid reflux afterwards.
Wednesday, October 15, 2008
Got out after work for a later ride, finishing just as it was turning to dusk. Felt really well the whole time and am in love with the new loop I found that is filled with jumps, log crossings and some log bridges. Got in about 10.6 miles and finished averaging about 10 mph on the trails, which is pretty good considering the twists and turns and ups and downs. Really missed the mountain biking, glad to get back out there...
Monday, October 13, 2008
After being on vacation and driving all over the southeast US the past two weeks, I finally had the opportunity to get out for a bike ride! Because it is Columbus Day and I am a federal employee, I had the day off, so I drove up with my road bike to my friend Dana's in Annapolis, MD where we took off and got in about a 42 mile ride. I felt a little out of my element at first, kind of off balance, but got back in the groove pretty quick and after a slow initial pace to get out of the busier area, we got on the country and scenic highways south of Annapolis and were keeping about 20-22 mph avg. Felt pretty good and looking forward to getting a few more rides in this month before the weather really turns too cold and windy to get weekday rides in anymore...
Friday, October 10, 2008
Went for a tempo run, trying to maintain about 8 min/mile for around 5 miles. Wanted to test out how I was feeling and how my toes would hold up after my long run the other day. I ended up doing the majority of the 2nd loop from that long run, hurting most of the way. It was excessively hot and humid (didn't get going until about 8 am). My heartrate got up pretty high and my toes still hurt, but at least I got out. Hopefully I will be able to fully recover by next week when I need to do my 20 miler!
Tuesday, October 7, 2008
Started off super early, getting out of bed at 5 am (after a late night watching the Red Sox win!!! GO SOX!!!) and after eating breakfast and and stretching out, got on the road heading out in four loops through intermittent rain storms. It was really nice going that early, nice and calm, starting off running out by Pompano's airport and through a small park and then returned through some neighborhoods. Got back to the hotel at just under 6 miles, had some sports beans and water and got running south along the intercoastal before ending up at some really nice community on Terra Mar Blvd in Southern Pompano, which is actually on its own island! The little island was about 1.5 miles around before heading back up A1A towards the hotel. Once back, had a gel and water and ran in to tell Betsy (she was going to join me with the boy for the final loop) that it was raining off and on and therefore taking the boy probably wasn't the best plan. So she called our parents to watch Cole while I finished a small 1.5 mile loop north of the hotel again along A1A. Upon returning to the hotel, grabbed Betsy and we finished the final 4.5 miles running north along the intracoastal before crossing the drawbridge about 1 mile north of the hotel and continued on for another mile before turning around and finishing the final stretch to get back to the hotel. I can't tell you how much easier it is to have Betsy join me for those final miles! Wish little Colvin could have joined me too though! Definitely am paying the price with a blood blister on my left big toe, losing a toenail on my middle toe on my right foot, not to mention the usual pains and aches. But I will say the warm Epsom Salts bath afterwards certainly helped!!!
Sunday, October 5, 2008
Went out for a nice and easy run this morning in Pompano after finally getting a good night sleep on this trip. Pretty humid, but not too hot, but still had some difficulty going. Most especially having an issue with my right hip, which has been bothering me for the past few weeks. Unfortunately, it is beginning to feel like there is some bone on bone. Hopefully it is just my overactive imagination. Will see, I have my 18 miler on Wed or Thursday and I really can't skip that if I am going to make the marathon with Greg.
Wednesday, October 1, 2008
My friend Bernd and I got out early this morning (with me waking up Cole on the way out accidentally; Betsy was PUH-Leased) and after picking him up at his place headed over to San Felasco State park in Northwest Gainesville for a 14 mile run. Originally I was supposed to do my 18 miler this week, but with how everything worked out time-wise with my 16 miler this past Friday, I thought it might be a bit premature to hop into the longer run on a short weeks rest. Anyway, we got off to a good start, trying to maintain about 9 min miles, but closed out the second loop at around 8:30 min/mile. I did some some tightness in my hips again, but overall no real complaints. Saw a number of deer and it was nice to hang with Bernd a bit more after going over to his house last night and having dinner with him and his now 6 month-pregnant wife Kelly! Looking forward to an offday tomorrow and then taking in a longer run Friday morning in Daytona!
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!