BRRRRR... Freakin' cold ass afternoon run!

Got done early at work, so met Betsy and Colvin over at Belle Haven Park to go for my long run. Betsy was planning on starting with me for the first 4 miles, then I would finish off the remainder by myself. Unfortunately, the trail had a lot of snow still on it making it difficult to pus the jogging stroller, which was made more difficult by the high winds. The real kicker was that by the turnaround point (2.5 miles) the blister that has been blossoming on my left big toe became really painful. By the time I finished 5 miles, it was close to bleeding and bright red, which kept me from finishing the long run. The original plan was to go through the run tomorrow, but after looking at it when I got home, it might keep me from running for a few days. We will wait and see I guess...

Treadmill 'Track' Workout.

Because of the terrible weather (it was sleeting and there were still a couple inches of snow on the ground), I was forced to do my track workout indoors on a treadmill over in the NRL gym. It actually wasn't too bad; close proximity to a slightly ajar window kept me cooler and had my Ipod to keep me motivated. Furthermore, my last two track workouts have been plagued but subpar 800 times, so by doing an interval workout on the treadmill, I could set the pace to ensure that I was pushing myself. The workout was 5x800 with a 400 jog following each effort. Started off with a 1 mile warmup at 8:36 pace, then got off and stretched and got going on the workout shortly thereafter. Kept my 800 times at 3:15 pace (9.3 mph) and finished all five in good form. I took the jogs at a 6.6 mph pace (about 9 min/mile) and then did a cool down mile in 8:41. Overall I felt pretty good throughout, although I labored a bit on the second half of the last 800. What was fairly disconcerting is the worsening of the blister on my left foot right where my big toe meets my foot. It has opened up a bit more and was painful to walk on following the workout. I may be forced to take tomorrow off to ensure that I will be good to go for a 4 miler on Friday and my long 16 miler on Sat morning.

Recovery and Technique Spinervals Trainer Workout.

Got up early, hit snooze, then lay in bed cursing myself for being lazy, but reminding myself it was really F'N cold outside of bed, then finally watched Betsy get up to go do tye bo, then lay in bed a bit longer, cursing myself even more before finally getting up, throwing on the bike clothes and hopping on the trainer. After my tempo run out in the cold, I wanted to get in an easy day, so I did the recovery and technique spinervals workout. Kept my heart rate low through the one legged drills and super spin sets. Great recovery effort!

Tempo run at Bolling Air Force Base.

Went out trying to keep 7:45 min/mile pace. It was extremely cold, windy and actually even snowing a bit. Got out at about 4:00 PM, and after getting changed hit the road. However, due to the construction being performed, had to vary my running path from the one I planned, but still was a really good run. Actually bettered the desired pace overall, finishing with an average 7:42 min/mile pace! Completed miles in 7:45, 7:39, 7:48, 7:48, then finishing at 7:32 min/mile! Happy with the effort and looking forward to a trainer workout tomorrow due to the icy rain and snow we are supposed to have.

Windy and Cold... Perfect for a long run!

Got out this morning for my 14 miler, felt pretty good despite the 15 mph winds (>25 mph gusts) and 30 degree temps! Got going trying to keep the pace somewhere around 8:15 to 8:30 min/mile and maintained that pretty well, with the exception of mile 7 where there was a hill with 14% grades. Beat me down a bit and slowed that mile down to about a 9:00 min/mile pace, and even needed to walk for a brief second before getting going again. Overall maintained a 8:22 pace, with miles in 8:05, 8:13, 8:35, 8:43, 8:37, 8:26,9:02, 8:25, 8:15, 8:12, 8:24, 8;05, 8:03, and finishing at 7:31 min/mile. Did end up with some serious chaffage and some bad blisters, but happy with the effort overall! Much better than my 12 miler last weekend...

Lunchtime Run with Mike P

Got out today at lunchtime with Mike P for a nice 10k run. Started off at an moderate pace, keeping about an 8:15 min/mile rate. Got going a bit quicker from there, pushing up to a 8:00 min/mile pace for most of it. Did fall back to about a 9:00 min pace for the big hill, but picked it back up again on the back half. Overall, kept paces of 8:11, 8:04, 8:52, 8:13, 8:01, 8:11 finishing the last 0.15 miles at a 7:31 min/mile pace. Good run overall, enjoyed the conversation and company and gave a great break up to the day.

Hitting the road with Jon!

Yesterday I went out for Mike Papantonakis' Baby Daddy's last day, hitting brunch at Tunnicliff's at Eastern Market, followed by some beers, tequila and bar food at Ugly Mug's on Capital Hill for the Eagles' and Cardinal's Championship game. Drank a enough to get a little waxed, then took the metro home to Southern Metro Station where I was propositioned for a 'good time' while I waited for Betsy to pick me up. Extra bonus points because she told me Betsy could join! Anyway, with that being my day yesterday, I of course didn't get in a run, but despite a very minor hangover got in a nice 4 miler with Jon this morning! Hit the road trying to keep the pace around 8 min miles, however, after a first mile in 8:15, we steadily upped the pace to 7:52, 7:51 and then finally 7:37 min/miles before finishing the final 0.1 miles at a 7:30 min/mile pace. Felt pretty good with the exception of some slight stomach discomfort. Further, unlike the past couple runs, my hips didn't seem to get significantly sore from the effort, so that is a plus. Either way, will be going for a nice tempo run tomorrow!

Long Run with Jon Smith!

Our friend Jon came into town for the Inauguration, so the two of us go going this afternoon for a 12 miler around the house. Jon, a five-time marathon and two-time Ironman finisher is a buddy of ours from Florida who just came back from a number of years working in Japan to come back to the States to start Law School at Yale! Anyway, we got out for a great run, keeping about an 8:40 pace overall, however, the last two miles or so really did me in. Finished the miles in 8:38, 8:37, 8:46, 8:43, 8:46, 8:37, 8:35, 8:22, 8:38, 8:36, 8:50 and finishing with 8:30 min/mile. I keep getting blisters on my left foot, so I keep wondering what to do to avoid such issues...

Spinervals Recharge Trainer workout!

After a pretty tiring track workout yesterday and jury duty this morning (all of the trials got pled out by 2PM so I got to leave a bit early) and the fact that is was about 200 degrees below zero today with a heavy wind, I thought it best to finally get my first trainer workout of the new year in. So I got the bike set back up and eased into bike work with the recharge workout from Spinervals. Took it nice and easy, just trying to get some spinning in to loosen up. Tomorrow I am planning on getting in the 6.2 mile Oxon Hill Farm 10k so just wanted to get the legs moving, not kill myself. Felt pretty good with the exception of my calves cramping from time to time. Hopefully this workout got that all worked out!

Track workout with Mike P!

Took off at lunch today to meet Mike P over at Bolling AFB track for a bit of a track workout. Following a mile warmup, got into the workout which was 4x[800 @ 5K pace, 100 jog, 300 hard]. I finished the 800s in 3:29, 3:26, 3:28, 3:31 and the 300s in 1:10, 1:13, 1:15, 1:14, finishing off with a nice 1/2 mile cool down before heading over to the Bolling Fitness Club to shower before heading back to work. Was really laboring on the last set, but overall it went pretty well. Still having trouble with the blister under my big toe on my left foot. Hopefully it just goes away soon! Anyway, with Jury Duty tomorrow (BLAH!) I will probably be forced to have an offday. We will see...