Wednesday, March 31, 2010
Got out for a lunchtime run with the guys, kept it easy finishing with a pace of 8:14, with Bill and Steve turning around at mile 2, while we continued on for the full 10k loop. Felt ok, started laboring a bit towards the end, but overall felt ok. It was an absolutely perfect day, couldn't possibly hope for a nicer day to run.
Monday, March 29, 2010
Morning of my proposal review, so I wanted to burn off some excess energy but was still tired from the long run Sat, so I decided on the Recovery and Technique Spinervals effort. Felt ok, good workout, started off the day well. Also planned out my ride for San Fran next week, can't wait!
Saturday, March 27, 2010
Betsy was babysitting today, so I got going this afternoon for my long run. Got out for the 7 1/2 mile loop down by Piscataway Park, felt pretty good and maintained about 8 min/mile, although I did have a bit of a, errr... GI issue around mile 4 while climbing the big hill of the route. Got back in time to play with Cole for a few min before heading out to volunteer at a race in NOVA. Beautiful day, great run, no complaints!
Thursday, March 25, 2010
Wow... has it been awhile since I was on the track. Decided to do 4x1200 and just deciding to see what pace we fell into. Got going with a jog from the gym to the track followed by a couple laps on the track to warmup. Got going, knocking out the 1200's in 5:07, 5:19 and 5:13, before having to call it a workout after 800 at 3:35. Felt ok, but got side-stiches towards the last effort, hence the shortened last effort. Good to get back on the track again though.
Tuesday, March 23, 2010
I had a presentation review this afternoon, so knowing I wouldn't get out for a run, I got on the bike for a trainer workout. With the climbing that I want to do in San Fran a few weeks from now, I decided to try out the CTS Climbing workout. Felt pretty good, lots of really heavy gear work at low cadence for long sets (5-10 min). Legs were rough towards the end, but overall, felt really good. Putting in the reservation for the bike rental in San Fran today! Can't wait!
Friday, March 19, 2010
So I had a route planned out, but as is always the case when I go out for a run in a new area, I had to modify on the fly when I realized certain roads weren't really great for running. No big deal, and in fact I had cut off a considerable amount of the planned route when I came up upon a dirt path through that looked like it cut through a pretty big park, so I hopped on that and ran out and turned around in a loop, because it looked like it would have put me around 3.5 miles total, a bit less than I wanted. Seems that might have been a mistake. Got back on the road and ran a bit further, but quickly realized that there wasn't going to be any further sidewalks, so I took the next trail and figured I would just cut back to that original path and then head on over to the hotel. Well, after running all the way up to where the hotel was, I found out that apparently there is a river in the way that I just couldn't get across without taking a swim. Started to get a bit nervous at this point and turned around and ran straight down the path in the hopes that it would eventually dump me back onto a cross road, 1 mile later, it did... only where it dumped me I was then an additional 1.5 miles from the hotel! All in all, I turned what I wanted to be a 5 mile run into 7.5 with multiple stops filled with bewilderment, chatting with a few women walking with their kids or dogs to get directions, even had one ask for my number (she said so she could be sure I made it back safely). Anyway, still was a good run, finishing in well under an hour (57:24) for a 7:39 min/mile pace. Good times!
Wednesday, March 17, 2010
On the way to work this morning, quickly realized how gorgeous it was going to be. Originally I was going to go for a run at lunch, but I got held over in the NSI and couldn't make it out in time, so I quickly realized if I could get out at a reasonable hour then I could get out for a bike ride! Ironically, my decision to put off some work last night to get home by 5 to hang out with Cole and Betsy, actually set my schedule so that I was done around 4 today, plenty of time to get out for my ride! Anyway, got home and took off for my bike ride. i originally debated about going for the 28 mile Mt Carmel ride (my favorite loop), but quickly realized that I was still getting some of my bike legs back, so I opted to cut it short and go for a 20 miler. IT turned out to be a pretty good decision, especially considering the wind. Overall it was a pretty nice ride, great to get out again. I averaged 19 mph and felt really strong out of the saddle on the climbs. Looking forward to getting my legs completely back!
Monday, March 15, 2010
Wow that was rough, got home after a pretty good day and hopped on the bike while Cole played downstairs with me. I needed a hard workout, so I did Suffer-O-Rama, wow rough work. Felt really strong through the tempo efforts, standup-sitdowns, sprints and then the repeat. Great workout, just what I needed with a day off almost definite tomorrow.
Saturday, March 13, 2010
We are having a weekend of heavy rains, but before heading over to the Labrie's St Patrick's Day Dance party, I was able to sneak out for a 4 miler. Doing the Accokeek Access Loop, I started just seeing how I felt, but knocked down mile 1 at 7:18, then decided to keep it going as long as I could, finishing at 7:03 and 7:05 before finishing at a 6:47 min/mile pace for a total time of 28:29, beating my best time on that route by over a minute! Felt pretty good, had a quick breath at 3.8 miles, but quickly got it going again for the finish. Felt really good and was really happy with effort...
Wednesday, March 10, 2010
Had a meeting at 11am and I knew it would be a late night, so I decided to get in a run this morning before work. So I got started, just thinking I wanted to maintain an steady pace, maybe just under 8 min/mile, but once again at the first mile mark I found I had put in a 7:28 mile, then I made a concious effort to slow up some, but I had to stop briefly to stretch out some, so the effort was lost and I ended up finishing the next miles in 7:20 before finally succeeding in pulling it back some, finishing the next mile in 7:39 min/mile. After another bit, I got chased down by what turned out to be a friendly male pitbull that forced me to stop and try to ward off his many advances, before finally getting free to finish the final mile, which I finished in about 7:19 for an overall time of 29:47 for the 4 miles, just short of PR time, albeit with some stops.
Monday, March 8, 2010
Spring must be coming because I finally got out for a bike ride... yup OUTSIDE for a bike ride! It was somewhere in the 50's. Was a pretty frustrating day, so I gave up around 4 and came home to burn off some irritation. My neck/shoulders have been really sore, so I almost didn't go, but manned up to get it in. Went out only for about 20 since I didn't have all that much sunlight, but still got home in time to get out for a family walk with the pups too! Felt pretty good, wore the legs out more than I anticipated, but managed to average 19.1 mph, not bad for the first time out this spring.
Saturday, March 6, 2010
I am way behind on work and have an MRS Committee meeting all day tomorrow, so after the birthday party of our friends son, I needed to get out for a run. (side note, they had the birthday party at the House of Bounce... HELL YEAH!!! A full room of inflatable slides and bounce rooms! Awesome time! But I digress). Anyway, Cole and I got outside and got started, I felt really out of sync, so as I approached the 1 mile mark I was expecting to see my split well above 8 min/mile, but was happily surprised to see a 7:44! As I felt all out of sorts, I decided to pull it back a bit, well tried, only to find that I put down a 7:29, followed by a 7:19 and a 7:02! Overall I finished in personal record time of 29:33, despite pushing the jogging stroller! Great run!
Wednesday, March 3, 2010
Got up early, ok, I woke up early and wasted about 30 min trying to convince myself to actually get up, but then went downstairs and started the Spinervals workout. Felt pretty good, got in a nice workout filled with acceleration sets (4 sec on/off at high gear/cadence), isometric squats, super sprints and 2 min tempo intervals. Betsy came down about 20 min in to do a run, so I did the rest from memory, so I don't know for sure if I did the workout to a T, but at least the sets were correct. Glad to get something in, since I knew today would be busy one.
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!