Sunday, August 30, 2009
After beers, football and fence working yesterday, the 5:00 AM wake up for the ride to Annapolis didn't strike me as very enjoyable, but no matter, got up and took off just the same. Got to the stadium and felt pretty tight and rotten in general and didn't anticipate a great race. After meeting up with Dana and working our way towards the front, the race began and we got started. Went out a bit quick, with the first two miles in 7:25 and 7:29, so I forceably pulled myself back some slowing up to finish the next miles in 7:41, 7:46, 7:59, 7:54, 7:40, 7:58, 7:46 and then despite a stabbing pain in my side, a final mile in 7:34, for a final time of 1:17:25, besting my PR by over four minutes! Afterwards we hung around for a bit to listen to some music and head over for brunch with Dana!!!
Saturday, August 29, 2009
Got out for a nice easy 2.5 mile run to loosen up for the Annapolis 10 miler tomorrow. Took Cole again in the mildly humid morning, but once again he loved it (me not so much). Anyway, kept an easy 8:06 min/mile pace and felt ok the whole way. Hopefully that translates into a great race tomorrow.
Friday, August 28, 2009
Well Karen stayed an extra day, so after taking the day off yesterday (and thoroughly pigging out at all you can eat chinese) we got up this morning for another 20 mile ride. The wind was better today, but the weather was pretty much crap. It was relatively decent temp wise, about mid 70's, but it was misty/drizzly and overcast and just plain ugly. Being a bit short on time, we decided to do the same route as last time, although this time we cut off of 225 on the Indian Head Trail and took 210 all the way back. It was a decent ride, especially considering what I wanted to get out of it, but on the return up 210 I ended with a flat. It was a nice touch after the horrid day I had yesterday! Anyway, with self sealing tubes on my bike, I pulled out the offending piece of wire and used a CO2 cartridge to pump it back up, then had once more after that for good measure... so much for the self-sealing business. Anyway, that did wonders for slowing down our pace and then dropped our pace down to 18.3 mph. UGH... oh well, still good to get out.
Wednesday, August 26, 2009
With Betsy's mom in town, Betsy and I got out for a rare joint bike ride before work this morning! With track last night, we decided to take it easy and just get in a 20 mile ride, so we took off out to 224, back 225 then 210 then threw in Marshall Hall and Berry Hill to finish it off. Felt pretty flat, not terrible, but definitely not on top of my game and it felt like there was a stiff headwind initially. However, after a slow initial 5 miles, we picked up the pace maintaining >19mph most of the rest of the trip home. Overall, considering my goal for the ride, it was a decent workout. I think we have another morning to benefit from Karen, so I believe we will be biking again tomorrow morning!
Tuesday, August 25, 2009
Finally got back out for track after well over a month not being able to make it. So Betsy and I showed up to TC Williams and started with an easy mile warmup (8:24 min/mile), then stretched out and got into the workout, which was 2x1200 (5:00 and 5:06; 6:22 and 6:35 min/mile) then 4x600 (2:20, 2:24, 2:23 and 2:32; 5:44, 5:59, 6:08 and 6:29 min/mile), then a nice 1/2 mile cool down. Felt really good, legs were moving well, finally felt like I wasn't overly tight and overall am really happy with the workout! Great workout...
Monday, August 24, 2009
Got home and even though it was a bit later than I had hoped, I got out for what was to be a nice easy recovery run. We got started and after a couple quick stops to pee and adjust, got moving and finished off the 4 mile run in 32:54, keeping pace at 8:09 min/mile. Was quite amazingly consistent, putting miles in 8:07, 8:08, 8:11 and 8:12! Felt pretty decent and was happy that I was able to give a nice recovery effort without ending up pushing harder than I wanted. Felt great overall and looking forward to the Annapolis 10 miler this weekend.
Sunday, August 23, 2009
Went out and did the Mt Carmel ride with Dana! Got going pretty well, keeping a >19 mph avg for most of the ride, but just before the hill on Bumpy Oak, Dana started having some issues with dehydration making the last 10 miles rather rough on him. There is nothing worse than bonking on a ride. Anyway, we still had a great ride and it was great to get back out with him, it had been a long time! Got back, had some grilled cheeses, some gatorade and the a beer before heading over to a friends for a cookout.
Saturday, August 22, 2009
We had a huge thunderstorm this morning around 4 am, extending my streak to 5 days, oh sorry thats the streak of days where I have woken up around 4am and not gotten back to sleep. Didn't help that the thunderstorm was so loud that Shelbi freaked and tried to hide under my bedside table, then me, before finally settling on hiding under the bed itself. But she has always been afraid of thunder, so can I really blame her? Anyway, we got going a bit later than we wanted, starting to run around 7:45 or so, but because of the rain and the continued overcast we didn't pay too dearly for it. We decided to run north on the Mt. Vernon trail, getting to our typical turn around point and deciding that we would rather continue on to get as much in on the northern swing before turning around, in the end deciding to just run 7 miles north, turning around to finish the 13 miles just before we got back to the car at Belle Haven. Felt really tight and tired again, so it was quite a tough run, with me having to stop and stretch a couple times along the way. Either way though, we finished and kept the pace around 8:30 min/mile, finishing miles in 8:33, 8:11, 8:27, 8:28, 8:17, 8:25, 8:25, 8:45, 8:28, 8:38, 8:26, 8:22 and then finishing at 8:44. Now, nap time.
Friday, August 21, 2009
I missed out on my workout yesterday due to a really long day at work, so with us going to dinner tonight, I wanted to get my bike ride in first thing this morning. Got out and was still debating where to go ride, first thinking to bike down to Indian Head, then changing my mind and thinking I would do the short Mt. Carmel, but after dropping down the hill on 227, I noticed that the Rail Trail was paved off of 227 going towards White Plains. Wow, the wind was rough and my legs were TIRED. Couldn't ever really get going, but still had a decent 25 mile trip, putting in an avg speed of 18.4 mph. UGH, anyway, road out to White Plains before turning around and taking a couple different roads back. Got home in time to shower and then head out to work, but still don't feel very recovered... And long run tomorrow... should be fun.
Wednesday, August 19, 2009
Well, today was a test of patience. I was supposed to go running with Mike on the Track at Bolling just after noon, but I forgot my wallet and CAC card at home. So Mike and I were going to go do the 10k loop, but when we were supposed to meet it started to pour. I was then going to go for a run when I got home, but it started raining again. So it ended up coming down to a bike ride on the trainer after Cole ate dinner, taking a break about 1/2 way through to help put Cole to bed. Did the Muscle Breakdown workout and felt pretty good the whole way through. I was going to go mountain biking tomorrow morning, but that won't happen with all the rain. Think I will plan on a bike ride before work...
Tuesday, August 18, 2009
Tom, Donna, Dakota and Jacob got into town last night, so I skipped my workout to hang with them. With them coming over for breakfast this morning, I decided to get in a quick 4 mile run, breaking it up kind of like track, putting in three 1 mile intervals with a short break afterwards and then two 1/2 miles. I started off quicker than I anticipated, finishing the miles in 7:54, 7:34, 7:37 and 7:01 min, for an average pace of 7:31 min/mile. Not too shabby. It was getting really hot very quickly though, so it was a definite tough run.
Sunday, August 16, 2009
Well Betsy got to head into the lap pool first, while Cole and I (after a quick pee on the locker room floor) got some time in the baby and kids pool. After Betsy finished, I got in 2000 yards, finishing six 133's in 2:12, 2:20, 2:19, 2:18, 2:16 and 2:20 min. After that, I put in 6 200's in 3:36, 3:37, 3:43, 3:45, 3:48 and 3:47. Good workout.
Saturday, August 15, 2009
Well we left Georgia on Wednesday morning, driving straight through until we got home late in the afternoon. I went to work Thursday, planning to get in a run with Mike, but of course after missing most of the week I had a bunch to do to catch up again. I gradually felt worse as the day went on and by the time I got home I was feeling quite terrible, actually going to bed by 7:30PM and cancelling mountain biking for Friday morning with Alex. Work was rough on Friday, but I got a bunch done, so I left around 1PM to come home and crash again, not really feeling remotely better until that night. So when I got up feeling much better this morning, I really had to question if I was ready for a run, even a short 'long' run of 6 miles. Well I went anyway of course, but with the heat (it will hit 91 degrees today they are saying), it was pretty rough, but we finished well, keeping a 8:24 min/mile pace throughout. Will be taking it easy tomorrow, maybe just getting in a light bike ride.
Tuesday, August 11, 2009
After what turned out to be a long day yesterday and a late night last night, Betsy and I got up early and got out for a run. We didn't really care to do much, just wanted to loosen up and get out of the house. Got out for an easy 3 miler putting in easy miles at 8:46, 8:14, 8:15, and then finishing the final 1/10th of a mile at an 8:33 min/mile pace. Once again, Atlanta is really hot...
Sunday, August 9, 2009
Got to to Atlanta to visit with my family last night, so after waking up this morning I got out for a short 4 mile run. Wow was it hot. Slept in a bit, so I didnt' get going until 9, so that didn't help, but wow I forgot how hot it was. Never felt great, but it went ok. Ran through a nearby neighborhood to avoid the main roads, which was pretty nice. Got in the 4 miles in 8:13, 7:53, 7:52 and then finally 7:52.
Thursday, August 6, 2009
Because of our trip to Georgia this weekend, we decided to get our long run in earlier than expected. SO Betsy and I decided to get it going this morning. One issue, it was raining. Not horribly so, but enough to soak us by the end of the 11 miler. So of course with pushing Cole along, we put up the rain shield and got rolling. Followed the same route as last weekend, but decided to cut it down by one mile as my legs were just completely exhausted. Anyway, had an ok run, but Betsy's was much better as she finished the extra mile and did so in 7:53 min. Overall, we finished the miles in 8:33, 8:21, 7:42, 8:31, 8:15, 8:27, 8:36, 8:27, 8:31, 8:22 and then finishing in 8:12 min.
Tuesday, August 4, 2009
The weather for today was mid 90's, high humidity and an air quality advisory, so Betsy and I quickly made the decision last night to do track first thing this morning to avoid the hell that was DC this evening. Got down to Chicamuxen a bit late after having a terrible night sleep, but we got going just the same, putting in 8x400 with a 200 jog in between. Started with a 1 mile warm up at an 8:26 min/mile pace then went on with the 400's finishing them in 1:32, 1:36, 1:34, 1:31, 1:32, 1:31, 1:29 and then a 1:25 min (5:11 min/mile pace). Felt pretty good despite the lack of sleep and then cooled down with a 800 jog.
Monday, August 3, 2009
It is Betsy's birthday, so I came home just after lunch to watch Cole while Betsy went and got a massage. Cole was finishing his nap when I got home, so I got in a bit of work until he woke up about an hour later. After getting a little cuddle time with my boy, we got up and got rollin', hitting the road for what was supposed to be a nice easy 4 miles. It was quite hot and humid, but got out and averaged right about 8:03 min/mile only stopping to answer Betsy's phone call saying she was on her way home. Finished the run quite strong, finishing miles in 8:09, 8:07, 7:57 and 7:59 before getting home and grabbing Betsy for a walk with Cole and Trinity on the 'P' Loop. Good afternoon!
Sunday, August 2, 2009
Got out for a quick afternoon ride to Indian Head while Cole was napping. I went out with the idea of just taking it easy, but felt really strong and couldn't help but push. Next thing I knew I was getting to Indian Head averaging about 20.5 mph and turning around to come back. I did drop off a bit, but still finished with a 20.2 mph average. It was extremely hot and humid, but it still felt good when I was riding, one more reason to love the bike.
Saturday, August 1, 2009
Well Betsy being sick last weekend, we got back on track and got out for our weekly long run, this time getting in 12 miles at an 8:20 min/mile pace. Started off at our usually starting point of Belle Haven Marina, running north along the water for 2 miles looping back through the tunnel in Alexandria and heading back to Belle Haven for the last 8 miles. Overall I started off feeling pretty good, but hit a rough patch at about miles 7 and 8 or so, but got it back together for a strong run back to the finish. Cole loved the run once again, pointing to the planes overhead, chattering and singing away, really makes me love these group runs! Finished the miles in 8:29, 8:18, 8:26, 8:13, 8:23, 8:20, 8:32, 8:14, 8:28, 8:20, 8:17, and then pushed for a final mile in 7:53 min.
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!