Wednesday, December 31, 2008
Finally felt good enough to get out and run again, so Betsy and I went out for my birthday run! Only went 2.6 miles, trying to start slow to make sure I am over this cold, but felt pretty good! Trinity got to go with us again too! What a birthday gift that is! A semi-healthy running dog! She did struggle a bit towards the end, but still, baby steps to happiness! Well this was my last workout of this year, leaving the most successful year of RidingforaCause that I have had yet! Looking forward to next year! More details to follow in January!
Thursday, December 25, 2008
Well Betsy and I put Cole down for a nap after opening our Christmas presents, leaving him with his nana and Uncles Dave and John to go for a morning run. Trinity was begging to join us so snce we knew we would be going easy, we decided to bring her along. We started off at a nice and easy 9 min mile out from out house into the neighborhood that I run in quite often. We got to the end of the neighborhood (1.24 miles) and Betsy kept running while I stretched and prepared for my 2 mile tempo effort. I got started and finished the first mile in 6:37 min/mile then followed that up with a mile in 6:52 min for a total time of 13:28 for the 2 mile effort! That is a new PR for me! Unfortunately, I was really laboring after about 1 2/3 of a mile, and really had to pull up the last 1/3 of a mile. I finished pretty weak and had to walk to the end of the road feeling a bit sick to my stomach. After settling my stomach down I got going again for my cool down of about 1.8 miles at about 8:47 min/mile pace. Over all a really good run felt strong and did a good job.
Tuesday, December 23, 2008
Got out of work later than expected, so I headed over to Bolling Air Force Base to do my track work over there before it got dark and too freezing. I got started running a mile warmup at about 8 min pace then stretched, hit the restroom, had a gulp of water then got down to business. By business I mean the bulk of the workout which was 4x800 at 5k pace (7 min/mile for me) with a 400 jog in between each 800. The GPS measured each lap as 0.26 miles in the first lane and did so repeatably, so I don't know if it was off or if the track really is a bit long. Anyway, I ran each '800' in about 3:30, right on the appropriate pace, with my intervals falling in 3:23, 3:32, 3:31 and 3:31. Pretty consistent once I dialed in the pace. Had a big lunch of Indian food, so my tummy wasn't too happy (can you say 'acid-reflux'?) but overall it was a good workout, especially since it was the first time I had been on a track in over 6 months! Looking forwared to making this a regular occurance now!
Saturday, December 20, 2008
Got out a bit late today due to our alarm clock (Cole) sleeping in until 9 AM! Therefore I didn't get out until around 11:30, which worked out for the best as it was a bit warmer (maybe high 40's), althought it was still pretty wet out. Got in my 8 miles at the pace I wanted, keeping up a pace of 8:16 min/mile with miles in 8:21, 8:19, 8:26, 8:30, 8:21, 8:24, 8:19, 7:44 with the final 0.1 miles at a 6:32 pace. Felt fairly decent, but still labored a bit. Overall, it was a really good run.
Friday, December 19, 2008
Pouring rain, terribly cold so I had to give up my aspirations of biking or running outside and hopped on the trainer. As I am now officially back into marathon training now and have an 8 mile long run tomorrow, I decided to do an easy workout, the Spinervals Ride Strong effort. Was fairly easy, but still got in a good effort.
Got going a bit later than I hoped, but luckily Mike was nice enough to hang out for an extra 30 min or so while I finished stuff up around the office before heading out for a run. Went out to do the Oxon HILL loop through Oxon Hill Farm, which includes are pretty long and steep hill of about a 1/2 a mile with a grades hitting up to 11%. It was fairly chill, and the hill took me out a bit, but overall it was a really good run, maintaining 8:28 min/mile pace. We finished miles in 8:49, 8:15, 8:47, 8:23, 8:15, 8:21 and finishing the last 0.2 miles at 8:27 pace.
Wednesday, December 17, 2008
Got home and tried to get in a workout, but Cole wasnt' having it. So Betsy and I ended up compromising and I did half of the Team Zoot Spinervals workout. Got a nice workout in, feeling pretty abused despite the short workout. Need to get in a run tomorrow.
Tuesday, December 16, 2008
I had counterintelligence training this afternoon so my aspirations for a productive afternoon at work were immediately shot. Getting out early enough to beat traffic but late enough to make it stupid to start anything new, I decided to come home a bit early. Cole was taking a nap when I got home, so I hit the road and got in a quick and easy four miles on the Accokeek Access loop. It was pretty crappy weather, with the temp somewhere in the 30's and the air thick with moisture from this morning's rain (my gloves were actually frosty by the time I finished), but with the right clothing it was tolerable. Maintained a bit over 8 min miles, with miles in 8:13, 7:57, 8:15 and 8:17 min. Good run, hopefully getting in exercise again will ensure I sleep well tonight after perhaps the worst night sleep I have had in months last night!
Sunday, December 14, 2008
Before heading out to meet Nabil, Carol, Mike, Rachel and Layth and Diane for an afternoon of football and beer, Betsy and I got out for a quick 4 mile run with the boy. I was pushing and with the wind it was a hell of a workout! We maintained about 8:21 min/mile, with miles in 8:21, 8:24, 8:26 and 8:14! Betsy is really coming back strong and we are now thinking about doing the ING Marathon (for me) and 1/2 Marathon (for Betsy) at the end of March! Looking forward to that for sure!!! Anyway, another run with no knee pain, so good news on all fronts!
Saturday, December 13, 2008
After having breakfast and feeding Cole, (he is a big boy now eating rice cereal, pumpkin, oatmeal and is able to suck on different fruits!) we put Cole down for his morning nap so I took the chance and hopped out on the road for the four mile Accokeek loop! Actually had a great run, most especially when compared to yesterday's difficulty. Actually averaged 7:41 min/mile over the run, finishing with 7:50, 7:53, 7:43, 7:21 and the last bit at a 6:33 pace! This was a bit off of my PR, but certainly the fastest I have run this course in a while and did it without any knee pain! Good day on the road!
Friday, December 12, 2008
Got home after a frustrating day where nothing seemed to work, including a crashed mother board on my work computer, a Raman system that somehow continues to lose its alignment, found out I have to cancel hiring my winter undergrad and just couldn't seem to accomplish anything. Therefore I got home with just barely enough light left to get in a quick 5K run. Felt really tight and out of sync but still kept up a reasonable pace of just under 8 min/mile.
Tuesday, December 9, 2008
Todd was leaving today to head back out west after a great weekend with us. I too am leaving for the night to head up to Boston for a DARPA review, and will be visiting with Kotch and Katie and their new little one Taylor! Will be tough leaving Cole for the first time ever though! Anyway, since I won't get the chance to get out tonight or tomorrow, figured I would get in a short run this morning. Got in a quick 5K out and back on Livingston Rd. Felt pretty good, kept under 8 min/mile the whole way.
Sunday, December 7, 2008
After a couple weeks off from running, finally got out to test my knee. Went out for my four mile loop after Betsy got back. Felt pretty good, but went out a bit too hard, having lost my pace a bit. Kept about 7:50 to 8:06 min/mile despite trying to slow down after finding out my paces each mile. However, still felt fairly good until about mile 3 where I started to feel a bit of pain in my knee, but it was still much better than it had been on previous runs. Need to keep up some short runs each progressive run.
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!