Morning run with Coley...

I wanted to do a long run with the little guy, planning on 8 miles, so we got started on what I thought would be a new route, but instead I got to the point where I was supposed to cross 210, only to find out that there was no way across! So we stepped back onto a more familiar route, planning on doing both of the two four mile routes that we typically make. Cole was kept entertained by pointing out all the different colored cars and trucks while I kept busy by... well running! Kept it nice and steady, putting in an 8:06 min/mile pace, until about the 4 mile mark when Cole told me he was cold and wanted to go see mama. So we took a side trip and dropped him off at home and then I headed out for the final 4 mile effort. The second four mile effort I decided to push it a bit harder and maintained a strong 7:35 min/mile pace, finishing the four miles in 30:23. Felt pretty good and it was great to finally get out for a nice long run, especially with the tempo effort at the end! Now to go out and see if I can't get some corporate sponsors!

Spinervals Zoot Suit Challenge

This weather is getting old. It was supposed to snow again last night, and while we were spared of that, we were hammered with cold weather and high winds, which all but assured that I would be indoors for training once again. HOW do those who live in the north train in the winter? Is there some secret super enjoyable treadmill/bike trainer game available that they greedily keep to themselves? UGH... Well, it was a good workout, with efforts in both high cadence and high gears, along with some sit down/stand up efforts and some build sprints. Really felt pretty good. Nice way to wake up... ok that last part was bullshit.

Running through the snow and puddles.

Well Mike and I decided to head out to the trail, which Mike said wasn't too bad. However, it wasn't too great either. For the first time in a long time had a couple miles in surplus of 9 min/mile, basically because of the poor footing on the snow and ice. Of course by the end my feet were SOAKED! In fact my sneakers are still soaked wet at 8:00 PM! Either way it was good to get out for a run!

FINALLY!!!

Gorgeous weather today, well, gorgeous considering the recent string we have been having! Mid 40's a bit breezy, but really sunny. Great day to get outside and run! I know, amazing idea, running outside! Anyway, Cole and I hit the road and went out. I was originally planning on a six mile run, but Cole fell asleep by mile marker 2. Knowing if I let him sleep for the rest of a six miler that there was no way he would take a nap later on, I decided to cut out an out and back portion to get back in a more reasonable time. I kept the pace at or below 8 min/mile the whole way, even pushing the stroller, so felt pretty good. Got home and Cole woke up and decided he wasn't ready to go in, so Betsy and I went for a walk around the 'P' loop with Cole and the pups. Been a nice morning!

Another morning trainer ride.

After a late night following working at NIST and dinner out at a delicious mediterrean restaurant, Cava, on 8th St with Betsy and Cole, forced myself to get up early with Betsy this morning to get in a bike ride after two days off. It was a bit rough getting back on, felt tight and tired, but overall got in a good workout. Started off with the typical 3x30s 53-39 with 30s rest, followed by 5 min of stand up -sit downs in 10s intervals in a 53-14/53-15. I then moved into the long set, a 5min-4-3-2-1 ladder, all in 53 chain ring and dropping the rear cog from 21, 19, 17, 15, 14 with each successive interval. I finally finished off with a repeat of the stand up-sit downs in 15 s intervals for 5 min, this time dropping the rear cog from 13-12 while maintaining the 53 chain ring. Felt strong by the end and now feel tired. Good workout, but I am DEFINITELY looking forward to being able to safely get out on the roads again!

Ugh, more time on the treadmill

Got up before work to hop on the treadmill for a quick 4 miler. Of course it was during that run that I found out that East Capitol St was closed, so traffic was going to be terrible. Thus, my morning was modified to a telecommute morning! Anyway, just wanted to take the run nice anad easy, so I put in a mile at 8:34 min/mile and then the second 3 at 8:00 min/mile. Really didn't feel motivated, so I was happy to finish that!

Dodging snow at Bolling.

Went for a run just after lunch today and decided on going at Bolling so I could get a full 5 miles or so in without having to resort to doing loops (like at NRL). Unlike everywhere in the city, Bolling actually has done a half way decent job of plowing streets and sidewalks, but the path along the water was still under 3 feet of snow. So I modified my typical route, cutting down to 5 miles around the base. Took it easy, keeping the pace to an average of 8:12 min/mile. Felt ok, pace dropped a bit because of avoiding snow and ice on the sidewalk, but overall it was great to be back outside for a run!

Treadmill recovery run

I put Cole down for his nap and went for a quick jog on the treadmill (our street still has ice and no open shoulder, so running outside isn't happening). I was waiting for a call back from someone who is providing assistance with the running race Betsy and I were putting on, so I had my cell at the ready. In the end, he called at the perfect time... right after I finished and stretched out! Anyway, started with a 0.5 mile warmup at 7.0 mph (8:34 min/mile) then jumped to 7.5 mph (8:00 min/mile) and bumped up 0.1 mph every half mile thereafter, finishing at 8.0 mph (7:30 pace) before 0.5 mile cool down. Felt pretty good, nice to get another run in, even if it was just an easy recovery run. Conversation about the race went well, looks like we are going to be a go for it. More details will be forthcoming...

Combined Run/Bike with Betsy.

Well Betsy and I decided to make use of the treadmill and trainer again this morning, with Betsy getting in a run workout and I did a bike workout. Once again this means that I didn't get to use the Spinervals tapes so I was on my own to determine a workout. As typical, I started off with an easy warmup with a few min in 39-15, then 3x30s at 53-15, with 30s break between back in 39-15. I then hopped into a long high speed spinning set, doing 30 min of 30s high spin, 20s recovery. For the first 10 min, I used 53-23, then switched to 39-15 for 10 min and then the final 10 min I alternated between 53-15 and 39-15. Finally after recovering for 2 min, I did a 3 min set alternating between 53-15 seated and 53-13 standing every 15s. Finally did a 3 min cool down before joining Cole upstairs to do pushups, crunches, leglifts and dips. Good workout again, but looking forward to getting some running and biking in outside again!

More snow... ugh... treadmill here I come.

Needed to get a run in and despite my best efforts, Mother Nature was just making sure I couldn't delay until the weather cleared. More snow today (another cancelled day of work) led me to get a 5 mile run in on the treadmill. I started off with an easy 0.5 mile warmup at 8:34 min/mile pace, before moving into 4 miles at 8 min/mile. I then finished with another 0.5 mile at 8:34 min/mile again. All of it was done at a 2.0% grade. Did have some trouble with the belt slipping initially, so I learned how to fix that. To entertain myself, I watch footage from WWII island hopping invasions by the US. Really interesting to see the real soldiers in action and the heroic actions they took...

Trainer work... of my own design.

Well Federal workers got the day off due to the "Snowpocolypse" so when Betsy and I got up this morning, she decided to do a treadmill run while I did a bike workout on the trainer. However, because we were doing it together, I wasn't able to watch a video, so it was up to me to decide on a workout to do. Thus, I decided it all on the fly, starting with a easy warmup, then the standard Spinervals 3x30s 53-15 sprint warmup, before moving into one legged drills. For the latter I switched legs every min, doing 3 mins on each leg, pushing a 53-23 gear. Following that and the subsequent rest, I pushed into a 5 min set alternating between seated pushing a 53-14 and standing in 53-13 every 15 sec, then taking another rest. I then hopped into the main set, a ladder workout, starting with 5 min in 53-23, 4 min in 53-21, 3 min in 53-19, 2 min in 53-17 and then finally 1 min in 53-15, with a 1 min rest between sets. After the next rest, I finished up with a 3x30s build sprint; pushing in 53-15, and building effort every 10s for the full 30s effort before taking a 30s rest between. Finally took a nice 3 min cool down before stretching and situps and pushups... this day off from work stuff isn't so bad!!!

Biking in the blizzard... you guessed it! Trainer workout!

Well that kicked my ass. I popped in the Big Gear Strength Video, 50 mins of standing, 53-12 gear ratio work, one-legged drills, and high gear tempos. Pain and more pain, then you hop off your bike for lunges, then hop back up and do it again. I toughed it out though, finished all the efforts and feel that great leg exhaustion that comes after a great hard workout. This one will pay off when I am attempting those climbs later this year!

Run on the new treadmill

Betsy found a person who wanted to trade a treadmill for our elliptical machine, so after the switcheroo on Monday, I decided to give it a whirl tonight. I put out an easy 4 mile run at a 7:30 min/mile pace. Felt pretty good and like the new addition, pretty comfortable, simple display, only wish it had a speed work button, but hey, who'se complainin'!?

2010 Donation Request Letter

Hey Everyone!

I hope 2010 is treating you all well. As it is a new year, that means another yearly effort for Caldwell Cause! Last year we raised over $3500 together for Mary Payton's Miracle! Thank you so much for your support. For the first time since I started doing this, I have decided to continue working for the same charity this year. The story of Mary Payton and her family and the struggles and triumphs they are going through has really touched me and I am dedicated to doing whatever I can to get MP and other children afflicted with Batten's disease a chance at the experimental gene replacement therapy she needs. This therapy is currently in the clinical trial stage under the principle investigators at Cornell University, however, based on MP's age, she does not qualify as she is beyond the target window. However, Cornell is willing to provide the treatment for her and several other children in a parallel study! This is wonderful news! The catch is that the treatment for all of these kids is approximately $2.5 million dollars. Thus, raising funds for the down payment for this treatment is desperately needed so they can get underway in an effort to save the lives of these kids. Of course all funds donated are fully tax deductible.

As in past years, if you are willing to support me in this endeavor, just respond to this email. There are many ways to help out.

1) You can make a flat donation

2) You can make a pledge donation, where you pledge so many dollars per mile. As last year, I anticipate putting in a combined 5000 miles this year. As always, feel free to put a cap or max donation amount.

3) You can make If you would like to get involved, you can join me by challenging me to see who can complete more miles (or some prorated comparison) for the year, the 'loser' donating a higher portion of a predetermined donation level.

4) Or if their story has touched you like it has me, and/or you are even more dedicated, join me in this endeavor and help me raise money directly! I can provide assistance in getting you in getting setup. It is super easy to get going and you will know that we are working together for such a great cause and doubling our efforts, all while we are working to stay in great shape together!

5) Betsy and I are trying to put together a running race to raise additional funds this Fall. Not sure if all the logistics will come together yet, but if so and you are local and would like to volunteer a Sunday morning to help, let me know!

6) Tell as many people as you can about the fight that the Vigil family, along with many others, are currently fighting. The more people who know, the better the chance that Mary Payton's Miracle will happen!

I have attached a letter from Mary Payton's father that does a much better job of describing the current situation and needs. If you are interested in supporting Caldwell Cause this year any of the methods listed above, or some other way I haven't thought of yet, just reply and let me know how you want to help out! As always, these yearly efforts have been such a success because of the support of all of you, my family and friends. Hopefully we can have another successful year together!

Best Wishes for a Wonderful 2010!

Josh

More Snow, Another Busy Workday... Must Mean More Time on the Trainer!

Thats right, another trainer workout. Since my legs are were really stiff and I am still exhausted from the 2 hours of sleep I got Sunday night, I decided to just do the recovery and technique workout. This again focuses on one leg drills and high cadence work. Enough to get the heart rate going for 45 min or so, but not enough to beat you into submission. Overall a good workout, especially since I had so little motivation when I got home. On another note, my baby boy went pee pee on the potty FOUR times today! Who would of thought that that would be the highlight of my day? I am so proud of that little guy!