Morning Recovery Run on the Treadmill

I have been having difficulty holding the pace down for my recovery runs, so I decided with the terrible weather to hit the gym this morning and put in a dreaded treadmill workout. I kept the pace to 8:30 min/mile and felt fine. Had to pee way too many times, so it broke the run up a bit and I couldn't change the TV channel from Fox News, so that was miserable, but overall it was what my body needed.

Long run on a relaxed week

Betsy and I had to switch off because it was too cold to take Coley along with us, so Betsy got started earlier and had by all accounts a great run, and then I got to run. I got out at a pretty nice 7:40 min/mile pace and then found that I was picking it up on mile two, knocking out a 7:29 pace, so I decided to slow down and put out a pretty solid 7:40 min/mile pace most of the way. Overall I put down a 7:43 min/mile pace after finishing with a strong 7:30 last mile. It turns out that overall this run was a PR for both a 7 mile effort and for an 8 miler! Great run despite the cold weather.

Lunchtime Run with Mike P.

WOW WOW WOW WOW WOWWOOWOOWOWO it was SOOOOO f'n cold out! Mike and I got started just a bit after lunch in the frigid weather for our usual 10k at lunch. We tried to keep a solid pace and over all succeeded. The hill was quite rough and I had to stop briefly for the restroom at the top, but then kept it going the rest of the way. Oddly enough, it turns out that it was our fastest on this course ever! Of course the cold weather led to a serious ache in my ears for the next couple hours, but overall it was worth it... of course until I do it again tomorrow...

Terrible Run with Betsy and Cole.

I decided to try to avoid traffic on my return to NIST today and therefore went for a run with Betsy and Cole this morning before hitting the road. I have also been attempting to stop using my allergy medicine, an experiment which today's run clearly showed to be folly. Had a decent run as far as time was concerned, but struggled the whole way and had to stop a couple times to get some breath. Of course to continue on my day, my trip to NIST, which I was making later to avoid traffic instead put me in the midst of construction traffic on the Wilson Bridge, which took a 1.5 hour drive and made it close to 3. UGH... Anyway, it has been a very interesting day to say the least.

Tempo Run with Betsy and Cole

I worked from home today after a really terrible night's sleep. I think all in all I got about 4 hours of off and on sleep. However, I did hear that my paper got accepted, with some revisions, so that is why I stayed home to work on that. Therefore, Betsy and I decided to take Cole out for a tempo run this morning as a break. Considering I was pushing the stroller and the weather was in the mid 30's, I was quite happy with the 7:56 min/mile pace we maintained. I did labor a bit at places, but was able to put in a nice push at the end, so it couldn't have been that bad!

Weekly long run

After the snow yesterday and the really cool morning weather this morning (low 30's) Betsy and I didn't feel comfortable taking Cole outside for a run, so we Auntie Elana came over to watch him while we went for our run. Betsy decided to do a new route today, so we took off heading out towards the Potomac, with a quick jut out on Accokeek Rd. Once down to the river, we stopped for a minute and had some Sports Beans and then got going again. I had some really bad tightness in my hips and quads, but we still averaged 8:14 min/mile overall. Had one tough mile on the way back climbing Berry Hill where our pace dropped to 8:44, but overall we never dropped to a pace slower than 8:20 min/mile otherwise, knocking down the miles in 8:14, 8:08, 8:20, 8:16, 8:05, 8:17, 8:02, 8:20, 8:09, 8:44, 8:07 and 8:07 min. We did stop briefly after mile 11 because of tightness in Betsy's insole, but otherwise we had a good finish. Feeling very rough right now, but it was good to get out for the long run.

Trainer workout with Betsy!

For a nice new treat, Betsy joined me this morning for a trainer workout due to the SNOW that we are getting. Since she hasn't done any trainer work in well over a year, she wanted to do a recovery workout, so we settled on Spinervals Recharge, which includes a lot of long intervals at steady pace (3 and 1 min efforts) finishing off with some nice short sprint build work. It was really enjoyable, distracting at times watching Cole play around (a good kind of distraction!) and the time past really quick, then off to some friend's for a Pirate-themed birthday party and then home to watch the UF vs. Bama SEC Championship game!

Trainer workout

It is supposed to snow tomorrow and we have a birthday party and some people coming over after that for the UF/Bama game, so I wanted to make sure I got a workout in tonight. Therefore I put in the Spinervals Zoot Suit Challenge workout, which involves some standing sprints and lots of super spins. Felt pretty good. Overall glad I got it in.

Terrible morning run

Beautiful day, it was in the 60s yet I still couldn't get any kind of rhythm going. Felt tight, rough, and had a terrible run. Wanted to go for a 5-6 miler, but quit it around 4 because of how terrible I felt. UGh...

No Track? How about a Tempo Run?

Well it turns out that Elana couldn't watch Cole for us tonight so Betsy and I had to cancel on our trip to track. So instead I headed over to Bolling AFB to get in a nice tempo run as replacement. Overall, I put in a nice 6 miler at a pace 7:33 min/mile, breaking in easier with a 7:50 first mile, then dropping down to 7:31, 7:33, 7:34, 7:33 and then finishing off with a final 7:21 min/mile. Good run considering I beat my previous PR by well over 2 min.