New Stroller, new and old running partners

Running with Betsy and Cole in the new Bob Ironman stroller! Was really fun, had some issues with getting it aligned properly, but overall it should be a great addition allowing us to run with the little guy from now on! Little Zoom LOVED IT!!! It was a fairly easy run, been off for a couple days (feels like weeks) due to a removal of skin tag, but will be back for my long (7 miles during my easy week) run tomorrow morning. It was really nice to get back on the road with my original running partner... my wife Betsy!

5 mile tempo run

going for an early morning tempo run before work. Shooting for 5 miles at below 8 min/mile pace and did just that. Finished the miles in 8:09, 7:57, 7:43, 7:50, 7:32 min/mile and finished the last 0.4 miles at 7:11 min/mile pace. Felt ok, not great but not bad either. Overall it was a good run and now I can look forward to a recovery week.

Trying the new cassette on some hills

Riding a loop close to home to try out my new wheelset and 12-28 cassette. Unfortunately, the cassette is pretty loose, so I will need to bring it to the shop afterall. Overall, a pretty decent short recovery ride. Overall, realizing I might need this easy recovery week more than I originally thought.

Nice easy training ride in the beautiful weather

Doing a nice moderate ride trying to keep about 18-19 mph and just trying to keep comfortable. Another beautiful day in the 80's with almost no humidity. Going to go for a hike later with Betsy, Cole, Elana and Elana's mom Ronna. Essentially wanted to get in some time to spin to loosen my muscles that are still pretty tight from yesterday's 10 mile run. Overall it was a pretty good ride, avg 18.5 mph, although I came close to bonking toward the end. Got my new wheelset and 12-28 cassette that I am going to try out tomorrow.

Long Run - 10 miles on hills

Going for my long run this morning! BEAUTIFUL morning, sun was shining, nice and cool (low 70's maybe) and very minimal humidiy. Felt pretty off though, still tight in my hips and shoulders, but felt ok overall. Got in my 10 miles on a pretty hilly course and avg about 8:34 min per mile overall. My mile splits finished in 8:30, 8:38, 8:13, 8:14, 9:00, 8:41, 9:14, 8:43, 8:32, 8:20 and 7:59 min/mile. The ones that jumped over 9's were both for the hillier sections. Good run and still on pace for my marathon training!

Running at BAFB

Running at Bolling Air Force Base in Washington DC. Going for a nice even pace of 8 min/mile and did just that. It was fairly hot, a bit humid, but not terrible. Got in 5 miles with mile splits of 7:59, 7:54, 7:58, 8:07 and 7:51. Good run, preparing to hit the long 10 mile run tomorrow on my day off, followed by a massage and then a hike with Betsy and COLE!!!

Greenbelt Criterium #2

Had my second Criterium race today. Wasn't feeling well all day as I didn't sleep too well last night, but did ok. Finished the 9 laps in the lead group, even taking over the lead of the pack at lap 7, but apparently pushed too hard too early and didn't have anything left at the end leading to a fairly low placement. Really frustrating watching others pass by at the end and knowing I had nothing left to do a damn thing about it. The pack avg 22.6 mph over the race, hitting a peak lap speed 23.6 mph in lap 5 and a max speed of 38.2 mph...

20 mile recovery ride

Quick morning ride out to Indian Head to loosen up my legs and hips before my second Criterium circuit race tomorrow afternoon. Felt fairly well, still pretty tight and had some issues with my shoulders, but overall loosened up pretty good. Looking forward to tomorrow!

Hilly Run Take 2

Longer run at Karen's. OUCH, wow these hills are brutal. Got in a bit under 7 miles, but the second neighborhood was essentially one long climb. Good for a change, but definitely wouldn't want this all the time. Got my miles in 8:52, 8:35, 8:37, 9:19, 8:28, 9:47 and then slowed considerably for the final 0.8 miles. tough run.

Hill run in Charlottesville

Running in Charlottesville from Betsy's mom's house. Just going for an 'easy' 4 mile run, but of course with the hills around here, nothing is easy! Just went out for a run around the neighborhood,trying to keep under a 9 min pace, finished with miles in 8:10, 8:39 and 8:50. Felt pretty good, but hills with greater than 20% grades on the way home will kill anyone I think! Either way, always fun to hit the pavement in a new place! Got a longer 7 miler tomorrow, should be interesting!