Friday, February 27, 2009
Got up a bit early this morning (before Betsy or COLE were up yet!) and got my stuff together and out of the house before 6:30. I headed over to Belle Haven Park and got started running around 7am. For the first time ever, I used a 5 hr energy drink and it seems to have worked quite well, with the entire 18 mile run going by without anything close to bonking (of course I am sure the gels and sports beans had something to do with that as well). Got started running north on the trail, heading up under 495 out into Old Town, running along the Potomac until I got to Slater Ave, where I turned around, heading south back to the start. Did find out that that they have all the water to the bubblers cut off though, so I had to rework my running plan to incorporate hitting back to the parking lot regularly to get some water stops in. So any way, I got back around mile 8 took some water and dropped off my gloves and hat and sunglasses and continued south to just past the 5 mile mark then headed back to the car again. I should mention that during all this time, the wind was continually picking up hitting me pretty hard initially on the return from Old Town before my first water break. After getting some water at mile 14, I continued north back into Old Town to finish off my planned 19 mile run. I know, I finished 18, not 19, so what happened. Well when I turned around in Old Town to head back, I figured I would hit back at the car for mile 18, where I could take in some water and some sports beans before knocking out the last mile, but the return trip was where the wind got brutal. It was strong enough that I actually had to brace myself against it and lean into it to keep my run going properly. This knocked out my rhythm and I think the change in stride cause me to begin to hurt my hip. By the time I got back after finishing mile 18, my hip was flaming in pain and I figured it was better to have finished 18 miles strong, than to have pushed that last mile and either done some damage or finished miserable. Either way, I finished 18 miles in PR time, 2:32:17 or in a 8:32 min/mile pace and never loseing pace beyond 8:42! I finished miles in 8:28, 8:48, 8:33, 8:14, 8:26, 8:16, 8:40, 8:28, 8:32, 8:31, 8:29, 8:20, 8:31, 8:29, 8:20, 8:14, 8:20, 8:25, 8:22, 8:42, and 8:35 min/mile.
Thursday, February 26, 2009
Well, I am planning on getting up early to do my long run on the Mt. Vernon Trail tomorrow, so I was planning to get out for a recovery workout this afternoon. Actually, I was originally supposed to meet up with Mike P to do a track workout this morning at 11, but Cole had a rough night sleeping, keeping Betsy and I up until around 1AM. Therefore, it was a tiring day at work and with the long run (18-20 miles) looming tomorrow I opted out of the track work for a recovery run. However, when I got home from work and hit the road, my body decided to tell me that I should have done track as I was just lightly running, feeling really good yet finished the first mile in 7:49. I still didn't want to push too much with the long run tomorrow, so I just kept the nice steady pace, but found that I finished the next two miles in 7:33 each. Being that I knew I was close to setting a PR, I pushed that last mile to see if I couldn't set a new personal record for that course, knocking out a 7:21 mile before finally finishing the last 0.1 at a 5:50 min/mile pace! Felt fantastic and set a PR by 3 secs finishing in 30:26. We will see how this works in with my run tomorrow, but for now it feels great!
Wednesday, February 25, 2009
Tuesday, February 24, 2009
Headed out for my first run since last Thursday. Colvin had his baptism this weekend, and with everyone in town, I just didn't get any opportunity to get out for a run. Anyway, had a good run, got to vent about a bunch of crap with Mike and put in a good effort, missing my PR on the course by 7 seconds. It was good to get out again and got alot of stress released. We ran out toward the gate initially before I realized that i had forgotten my ID badge, so I had to turn around and grab it out of my bag, effectively putting in 0.21 miles as a warmup. I then finished miles in 8:23, 8:04, 8:51, 8:07, 7:57, 8:22 and the finished the final 0.13 in 1:04...
Thursday, February 19, 2009
So I left work early for various reasons, not least of which being some terrible news on the home front that was just keeping me from concentrating on work. Further, with Colvin's baptism this weekend we have so much work remaining on the house that I had to take some time to help Betsy with some of that and this afternoon seemed like a good time. Well by 3PM, Betsy and Cole were going for a walk with her friend Susie and her two twin daughters, so I decided to get in my long run instead of waiting until tomorrow! BIG F'N mistake!!! There were 40 mph winds, and while it was in the high 40's, everytime the wind blew it froze me to the bone. So I was alternating between hot and cold the entire time, plus pushing against the run over the entire distance. I did a 7 mile loop first, passing Betsy, Cole, Susie, the twins and Trinity on two occassions, then headed back inside the house to throw on some long pants, an extra long sleeve shirt, and to have some water. The first 7 miles went fairly well, and while the cold was getting to me a bit, I felt pretty strong looking forward to the second half. Anyway, I got in about 3 miles before the wheels started to fall off and I started to bonk. I think I was just severely dehydrated and it caused me to have to stop on 2 occassions just to kind of get my wits back as I was kind of faltering. Anyway, I pushed through until 12 miles, but with everything else, I felt it would have been stupid to push for those extra two miles. I now know it was a good decision as I am still a bit out of it. Anyway, decent run pace-wise, finishing with an average of 8:22 min/mile (1:40:29). I finished miles in 8:09, 8:14, 8:24, 8:19, 8:25, 8:16, 8:16, 8:26, 8:31, 8:29, 8:37 and finally 8:23 min.
Tuesday, February 17, 2009
Got out for a nice and easy run. Was really busy at work, so I never got to go during the day, so I got out when I got home, getting in about 5.35 miles. Kept the pace between 8:20-8:30 min/mile, finishing with an 8:22 pace overall. Miles were finished in 8:23, 8:21, 8:21, 8:27, 8:23 and then I finished the final 1/3 of a mile at 8:07 pace. Felt ok, but really sore for some reason. Still feel the same, but overall ok. It is supposed to snow tomorrow, so I have a feeling that I will be doing an indoor trainer workout.
Monday, February 16, 2009
Got going this morning around 7:30am, despite the cold weather. I went out for a nice easy six miles, trying to keep the pace somewhere around 8:15 min/mile or so and succeeded. I got my miles finished in 8:39, 8:19, 8:14, 7:59, 8:10, 8:07 and then finished the final 0.2 miles at a 8:12 min/mile pace, finishing overall with a 51:05 time for a 10k. Amazingly, I didn't put in much effort (recovery run afterall) yet somehow I set a PR for a 10K! Felt pretty strong for most of it, but my stomach was a bit sour. Anyway, glad I got out, now on to housework for Cole's baptism next weekend!
Sunday, February 15, 2009
Finally got on the bike for the first time this month! Been so caught up with work, being a dad and preparing for the marathon that Biking has taken a back seat. Doing really well on my running mileage though! Anyway, as it has been so long since I was last on the bike and the fact that I did a 16 mile run yesterday and I have a few new blisters to add to the mix, I decided to do the recovery and technique workout. This is the one that does alot of high cadence spinning (hit an alltime high of 171 RPM toward the end of the workout during the spin ups) and one-leg drills (for the first time I felt strong through the whole exercise). Overall, it went really well and felt pretty good. Looking to go for a 6 mile run tomorrow morning before church, but seeing that I can't sleep and it is 1:30 AM and I am still awake, we will see if that actually happens. Anywhoo, good day...
Friday, February 13, 2009
Well this weekend the weather is supposed to turn to crap, especially following this past week of temps in the 50's and 60's, so I decided to do some work tomorrow morning and get up really early this morning and hit the road for my 16 miler. So I got up at 6AM, got dressed, took the prerequisite 30 hours of prep time to get all my blisters on my feet covered with mole skin, then stretched and hit the road. Got going around 7AM, got in about 10 miles, eating sports beans each 3-4 miles to avoid the bonking that happened during my 15 miler. Did have a couple really intense hills, one on the dirt road loop in Mayaone village where I actually ran out of steam and had to walk a stretch, but not too long as I still managed a 9:10 mile. OVerall, set a PR for the day, beating my previous best 16 miler by 10 min! Anyway, maintained a 8:29 min/mile pace, finishing miles in 8:36, 8:35, 8:22, 8:39, 8:;46, 8:37, 9:12, 8:23, 8:30, 8:19, 8:25, 8:22, 8:30, 8:33, 8:21 and the pushing that final mile out in a great 7:41 min/mile pace. Felt really good, and it was great for my confidence.
Wednesday, February 11, 2009
Got home a bit later than I had hoped, swinging in around 4:45PM, so it was getting tight for a run before sundown. But Betsy fed Cole while I got dressed and then I popped the boy in the Bob stroller and hit the road. After an admonishment from his SUPER OVERPROTECTIVE MOTHER to "stay off the main road" and "Couldn't you just do a couple out and backs on the access road?" and "do you really think it is ok for Cole to go?", I finally got my way and we took off. I immediately noticed a stiff breeze, ok it was gusts, which of course when coupled with the parachute that is the stroller makes for a really tough run! Regardless, we got off and maintained a pretty stiff pace, which I tried to reign in on myself, but Cole wouldn't have it. Since he was always in the lead, I never had a choice as I was always playing catchup! Anyway, despite the wind and the fact that I was pushing a stroller, we maintained right about an 8:08 min/mile pace, finishing miles in 8:09, 8:04, 8:08 and 8:13 before finishing the last 0.12 miles at a 7:56 pace. Great run and had a great time with the baby boy! Hope to make this a more common occurrence!
Tuesday, February 10, 2009
Got out for a 10k run around lunchtime today, breaking up the day quite nicely. For some reason my GPS battery was dead, so I didn't get to track my miles, but finished in 51:32.74. Not too bad overall. The day was overcast, but it was a perfect day for a run. Mid 50's, light breeze, actually had to take off my long sleeve jersey!
Sunday, February 8, 2009
Got up at 6:30 am this morning (sucks since today is a Sunday) in the hopes that I would be able to finish my run in time to get to church for 10:15 out in Waldorf. So after getting some cereal and a cup of coffee in me, I got dressed and stretched. However, then I had to hit the restroom, at which point Colvin decided to let his displeasure with my plan plain, crying loudly. So after he had woken up Betsy (who isn't feeling well), I changed his diaper and got him ready for his breakfast then hit the road, about 20 min later than I had originally planned. Anyway, got off at a moderate pace, finishing the first mile in 8:36 min, then hitting the dirt road and the hill on Apple Valley Rd (15% over a 0.1 mile), slowing me down to an 8:59 mile. However, once I hit the pavement again, my pace quickened back to my typical pace, maintaining a nice 8:15 min/mile or so for the remainder of the run until the last two miles where I picked it up a bit more. I finished the miles in 8:36, 8:59, 8:13, 8:12, 8:24, 8:17, 8:17, 8:11, 8:07, 7:57 min/mile. Good run, with really nice temps and low winds (50's), but it did look like it was going to rain the whole time. Although that also blocked some of the sun, so I can't complain too much!
Saturday, February 7, 2009
After this incredibly beautiful morning, mid 50's and really sunny, I needed to get out for a run with Betsy and the baby boy. So we got going after Cole ate lunch hitting the road for about 5 miles. Had a pretty great run, pushing the jogging stroller keeping about an 8:15 pace. Betsy had a bit of a rough go, having to stop a couple times and catch up to me by skipping out on some of the out and back sections. Finished miles in 8:13, 8:17, 8;13, 8:17, and then finishing at an 8:09 pace. After getting home Betsy and I got in our ab work too, doing a 20 min Exercise TV workout. Good day and looking forward to another wonderful day tomorrow too!
Friday, February 6, 2009
OUCH, 25 degrees is NOT running weather. It isn't walking weather... hell it isn't even step outside weather. But after much cajoling (read: embarrassing emasculating comments) by Betsy, I got my quadruple layers on and hit the road. Got out for a 4 mile run, keeping a nice steady 8 min pace or so. Didn't want to push too hard with the weather and especially recovering from that random back issue Monday, definitely didn't want to overdo it. Either way, this was my easy week, so nothing too tough was in order. Tomorrow, have a nice easy 10 miler and it should be in the mid 50's... NOW THAT IS RUNNING WEATHER. Got my miles in 8:09, 8:09, 8:05, 8:01 and finished the last 0.1 at a 7:43 pace.
Sunday, February 1, 2009
After getting the little monster to go down for his nap around 1PM, I got going for my long run. Originally I intended to get out for a 16 mile run, but due to the wind freaking killing me toward the end of the run, just cut it short by one. Started off a bit stronger than I wanted, going between 8:00 and 8:15 min/mile for the first 4 mile set and the initial couple miles of the 2nd 4 miles. I made an on the fly crappy decision after finishing the 2nd four miles, where I decided rather than stick to my plan of 4x4 mile loops, getting water and a snack after each loop, that I would push on loop 3 and get in 6-7 miles so I wouldn't have much left. Well, that is exactly what happened, I didn't have much left, but instead of not much distance left, I didn't have much left in the tank. Furthermore, after hitting mile 12, I hit a straightaway and had the wind hit me in the face for about 3/4 of a mile of the run. The wind just about did me in, causing me to slow down a couple times and actually take a breather to stretch for a period at two points. Really frustrating. Good news was that the mole skin I got to cover my blister worked like a charm and I had no issues with that! Overall, it was still a pretty good run with all run, with all miles under 9:00 min/mile pace that I need for the marathon. I finished the miles in 8:05, 8:15, 8:16, 8:11, 8:15, 8:30, 8:28, 8:25, 8:42, 8:53, 8:26, 8:32, 8:35, 8:47, and then finished the last mile in a solid 8:23 pace. However, while stretching, I apparently threw my back out. Definitely seems like my body is telling me I need a rest week. So this week will be a step back on the mileage for sure!
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!