Afternoon lunchtime run with Mike P.

First run post 1/2 marathon and was still feeling pretty sore, but wanted to get a run in to loosen up if nothing else. Felt pretty good considering and Mike and I kept it easy, putting in a 8:30 min/mile pace for the run.

Woodrow Wilson Bridge 1/2 Marathon

Great race, great morning. Started off really strong, putting in several 8 min or better miles. Felt good, legs were tight, but that is to be expected one week removed from another 1/2 marathon race! Got to the bridge and had a great pace going, but then got to the National Harbor and the hill to the back was really pretty steep and just enough to sap some energy out of me, until we then hit the path which is alternating between dirt and gravel (both suck to run fast on since your feet slip out from under you). So, pace stayed pretty decent, but had to work really hard to keep it that way, before finally getting to kick it in for the home stretch and was greeted by a cheering Cole, Betsy, Elana and Ronna! Even better, got to hang out in the sand with the Awakening statue afterwards! Now on to the Redskins vs. Texans Game!

Morning run with Cole

Got out for an easy run with Cole this morning, figured on going 4 or 5 miles to loosen up for the race tomorrow. Felt pretty tight to start and had an issue with the front wheel alignment on the jogging stroller being a bit off, but got going into a rhythm and kept a nice easy pace. Had a couple direction changes due to the fact that I couldn't avoid all the dogs, but that was ok, ended up getting me out for a 5 miler, keeping a 8:23 min/mile pace.

Mtn Bike Ride that Almost wasn't

I woke up feeling pretty rough with a really bad side stitch and figured running this morning wasn't in the cards, so I got my stuff together to go mountain biking after work. Of course, as the day progressed it became quite apparent that the weather was turning sour. I had a decision to make, go anyway, or call it off; I decided to go anyway. Good decision, never got more than an easy drizzle, and had my best mountain bike ride ever! Finished just under 11 mph for the course, with my previous best being 10.7 mph. Felt strong the whole way, losing just a bit of what I had the final mile or so...

9/14-Late Run with Mike P.

Ugh... rough run. Felt ok, but never great. Once again this stupid heart rate monitor started jumping all over the place, don't know what is going on with it. Either way, had an ok run, kept a nice easy pace, right around 8:20, finishing in 50:51 before getting back to stretch out in the shower and head back to work. Looking forward to the next 1/2 marathon this weekend.

9/11 - Abebe Bikili 1/2 Marathon.

Planned on putting in an an 8 min/mile effort to start and then after the turn around if I felt up for it push a bit. Felt pretty good initially, starting off running with Mike P, then off on my own and settled into a nice rhythm. Did feel good at the turn around and then put in a bit more effort, however, that effort only kept my time where it was... Apparently pushing was all that kept me on my easy pace. Never quite felt wonderful, but overall a good race considering I didn't get enough training in. Afterwards, enjoyed a great breakfast with Nabil and Carol at Clyde's...

Biking with Josh in Northern VA!

Well after Josh has made a number of trips out to my place to go for rides, I finally made the trip out to his place for the start. Got going early, around 7 and headed out on Telegraph road west. The first 9 miles or so were pretty rough, roads in moderate shape at best, pretty heavy traffic, but then we hit Gunston Rd and wow was it worth it. Had next to no traffic, smooth roads and beautiful weather. Traded off on pulling and kept up a pretty nice pace, keeping about an 18 mph avg over the full ride, with sections hitting well over 20 mph. Absolutely wonderful ride. Of course, that was the extent of the fun as I got home and had to start painting Cole's new bedroom. UGH... Just a quick note, I started painting the ceiling, got the first coat completed before the textured coating that was on previously started to peel off... UGH... looks like I am in for a long Honey-doo weekend!

Ever race a turkey?

Wow, what a great ride and just in time to beat the rain... I was originally planning to ride with my buddy Josh and his friend up in Arlington, but the latter wasn't up for starting before 10am, which for me would mean I wouldn't get to see Cole until after his nap, yeah, that wasn't going to fly. Further, it was scheduled to be in the 90's and raining in the afternoon, so starting late did not strike me as the smartest move, so I decided to ride on my own. I was really looking forward to testing my legs out in my aero bars and seeing if I could finally break that 20 mph mark that had been eluding me for a while. So, while I was intending to do the 28 mile Mt. Carmel ride and with the extension out 225 to 210, I quickly realized it would be a great day to shorten the ride and see about doing a time trial. So I skipped Turkey Hill, Mitchell, and the beginning of 225 instead heading straight out to 225 from 227, spending as much time in my aerobars as possible while limiting the hills. Wow, good decision, had 15 straight miles avg > 20 mph, one 5 mile section I avg'd 23.1! Felt ok, not really all that great, but the idea of a breaking the 20.0 mark kept me motivated and I successfully finishied with a 20.3 mph avg! What a great ride. To add to the fun, on the final section up Rt 210, there was a Turkey in the median who apparently I spooked a bit, it immediately started running up the median and the race was on! I actually caught the little guy and kept rolling, hearing him give a loud gobble and frustrated by my amazing speed (hehehehe) took off and flew in the other direction. I continued to press the whole way home, setting the lap upon passing our house and then doing a quick cool down loop before heading back home. Good thing I shortened too, it wasn't another 30 min before the rain started to fall (wasn't expected until 1PM!). Plus I got home in time to hang with the little guy!

First morning in San Diego.

Yesterday was a long day. After having a wonderful morning hanging out with my son, wife, nephews and parents at the pool, I returned to get packed and then nothing went right. Between getting caught behind a school group which kept me from getting checked in in time to have my luggage checked (even though I paid for it the night before!), then had to throw away my toiletries so that I could make it through security, to then have my flight delayed due to a mechanical issue, to then having to be rerouted so that I could make it to San Diego that night, to then having a 30 min delay on the runway, to not getting to my hotel until almost 11:30 PM PST, 2:30 my time! It was a day. So I decided to skip the morning session (plenary talks) so I could get some sleep and get a run in. It was an overcast morning, so I had some trouble getting GPS signal at first, had some delays with lights initially, but once I got going it was a great run. Felt really well, despite my back hurting when I walk (not when I run though... wierd). I headed down around Petco Park, Marina Park, got to see the USS Midway (think I will need to eat on the restaurant there later!) and ran up Harbor drive. This is truly a beautiful city! Overall, I finished just over 5.5 miles in 41:16 for a 7:27 min/mile pace!

Morning long run!

Got up early this morning because of the impending heat (Heat index predicted to be over 105!), so we could get out for a long run. I wanted to get in 8 miles, with the plan being that I would start with Betsy and Cole, push off on my own, then meet up half way. However, on the way up, we heard about traffic on the beltway, so Betsy dropped me off at the National Harbor and I started running what we thought was a 2.5 mile run over to the bathrooms and parking lot on the Mt Vernon Trail then continue past until I caught up with Betsy and Cole. Well, it turned out to be almost 4 miles! So, it took forever for me to catch Betsy and the lack of cover really took its toll. I had to stop and get some water and soak my head before getting going again and then went a 1.5 miles more before I found Betsy and Cole. At that point, we walked for a minute and then I started running with the little guy, stopping every 1/2 mile or so to wait for Betsy so Cole could cheer her on! We would let her pass then I would hear Cole "Dada... Catch... Mama!... Ready... Set... Go!!!" So cute! Well despite the heat, lack of cover early, the climb over the bridge, etc... it was a pretty decent run, with me finishing with an 8:05 min/mile pace (the mile I ran with Betsy I had an 8:43 min/mile).