Evening recovery run.

Got out for a nice and easy run. Was really busy at work, so I never got to go during the day, so I got out when I got home, getting in about 5.35 miles. Kept the pace between 8:20-8:30 min/mile, finishing with an 8:22 pace overall. Miles were finished in 8:23, 8:21, 8:21, 8:27, 8:23 and then I finished the final 1/3 of a mile at 8:07 pace. Felt ok, but really sore for some reason. Still feel the same, but overall ok. It is supposed to snow tomorrow, so I have a feeling that I will be doing an indoor trainer workout.

Morning recovery run.

Got going this morning around 7:30am, despite the cold weather. I went out for a nice easy six miles, trying to keep the pace somewhere around 8:15 min/mile or so and succeeded. I got my miles finished in 8:39, 8:19, 8:14, 7:59, 8:10, 8:07 and then finished the final 0.2 miles at a 8:12 min/mile pace, finishing overall with a 51:05 time for a 10k. Amazingly, I didn't put in much effort (recovery run afterall) yet somehow I set a PR for a 10K! Felt pretty strong for most of it, but my stomach was a bit sour. Anyway, glad I got out, now on to housework for Cole's baptism next weekend!

Colvin takes a nap, Betsy goes for a run, I do a trainer workout.

Finally got on the bike for the first time this month! Been so caught up with work, being a dad and preparing for the marathon that Biking has taken a back seat. Doing really well on my running mileage though! Anyway, as it has been so long since I was last on the bike and the fact that I did a 16 mile run yesterday and I have a few new blisters to add to the mix, I decided to do the recovery and technique workout. This is the one that does alot of high cadence spinning (hit an alltime high of 171 RPM toward the end of the workout during the spin ups) and one-leg drills (for the first time I felt strong through the whole exercise). Overall, it went really well and felt pretty good. Looking to go for a 6 mile run tomorrow morning before church, but seeing that I can't sleep and it is 1:30 AM and I am still awake, we will see if that actually happens. Anywhoo, good day...

Long run before work.

Well this weekend the weather is supposed to turn to crap, especially following this past week of temps in the 50's and 60's, so I decided to do some work tomorrow morning and get up really early this morning and hit the road for my 16 miler. So I got up at 6AM, got dressed, took the prerequisite 30 hours of prep time to get all my blisters on my feet covered with mole skin, then stretched and hit the road. Got going around 7AM, got in about 10 miles, eating sports beans each 3-4 miles to avoid the bonking that happened during my 15 miler. Did have a couple really intense hills, one on the dirt road loop in Mayaone village where I actually ran out of steam and had to walk a stretch, but not too long as I still managed a 9:10 mile. OVerall, set a PR for the day, beating my previous best 16 miler by 10 min! Anyway, maintained a 8:29 min/mile pace, finishing miles in 8:36, 8:35, 8:22, 8:39, 8:;46, 8:37, 9:12, 8:23, 8:30, 8:19, 8:25, 8:22, 8:30, 8:33, 8:21 and the pushing that final mile out in a great 7:41 min/mile pace. Felt really good, and it was great for my confidence.

Rushin' to Run with the Baby Boy after work!

Got home a bit later than I had hoped, swinging in around 4:45PM, so it was getting tight for a run before sundown. But Betsy fed Cole while I got dressed and then I popped the boy in the Bob stroller and hit the road. After an admonishment from his SUPER OVERPROTECTIVE MOTHER to "stay off the main road" and "Couldn't you just do a couple out and backs on the access road?" and "do you really think it is ok for Cole to go?", I finally got my way and we took off. I immediately noticed a stiff breeze, ok it was gusts, which of course when coupled with the parachute that is the stroller makes for a really tough run! Regardless, we got off and maintained a pretty stiff pace, which I tried to reign in on myself, but Cole wouldn't have it. Since he was always in the lead, I never had a choice as I was always playing catchup! Anyway, despite the wind and the fact that I was pushing a stroller, we maintained right about an 8:08 min/mile pace, finishing miles in 8:09, 8:04, 8:08 and 8:13 before finishing the last 0.12 miles at a 7:56 pace. Great run and had a great time with the baby boy! Hope to make this a more common occurrence!

Lunchtime run with Mike P

Got out for a 10k run around lunchtime today, breaking up the day quite nicely. For some reason my GPS battery was dead, so I didn't get to track my miles, but finished in 51:32.74. Not too bad overall. The day was overcast, but it was a perfect day for a run. Mid 50's, light breeze, actually had to take off my long sleeve jersey!

Long run on a gorgeous morning!

Got up at 6:30 am this morning (sucks since today is a Sunday) in the hopes that I would be able to finish my run in time to get to church for 10:15 out in Waldorf. So after getting some cereal and a cup of coffee in me, I got dressed and stretched. However, then I had to hit the restroom, at which point Colvin decided to let his displeasure with my plan plain, crying loudly. So after he had woken up Betsy (who isn't feeling well), I changed his diaper and got him ready for his breakfast then hit the road, about 20 min later than I had originally planned. Anyway, got off at a moderate pace, finishing the first mile in 8:36 min, then hitting the dirt road and the hill on Apple Valley Rd (15% over a 0.1 mile), slowing me down to an 8:59 mile. However, once I hit the pavement again, my pace quickened back to my typical pace, maintaining a nice 8:15 min/mile or so for the remainder of the run until the last two miles where I picked it up a bit more. I finished the miles in 8:36, 8:59, 8:13, 8:12, 8:24, 8:17, 8:17, 8:11, 8:07, 7:57 min/mile. Good run, with really nice temps and low winds (50's), but it did look like it was going to rain the whole time. Although that also blocked some of the sun, so I can't complain too much!

Beautiful days call for an afternoon run!

After this incredibly beautiful morning, mid 50's and really sunny, I needed to get out for a run with Betsy and the baby boy. So we got going after Cole ate lunch hitting the road for about 5 miles. Had a pretty great run, pushing the jogging stroller keeping about an 8:15 pace. Betsy had a bit of a rough go, having to stop a couple times and catch up to me by skipping out on some of the out and back sections. Finished miles in 8:13, 8:17, 8;13, 8:17, and then finishing at an 8:09 pace. After getting home Betsy and I got in our ab work too, doing a 20 min Exercise TV workout. Good day and looking forward to another wonderful day tomorrow too!

Easy morning run in the bitter cold.

OUCH, 25 degrees is NOT running weather. It isn't walking weather... hell it isn't even step outside weather. But after much cajoling (read: embarrassing emasculating comments) by Betsy, I got my quadruple layers on and hit the road. Got out for a 4 mile run, keeping a nice steady 8 min pace or so. Didn't want to push too hard with the weather and especially recovering from that random back issue Monday, definitely didn't want to overdo it. Either way, this was my easy week, so nothing too tough was in order. Tomorrow, have a nice easy 10 miler and it should be in the mid 50's... NOW THAT IS RUNNING WEATHER. Got my miles in 8:09, 8:09, 8:05, 8:01 and finished the last 0.1 at a 7:43 pace.

Wicked Windy, but otherwise beautiful, long 15 mile run.

After getting the little monster to go down for his nap around 1PM, I got going for my long run. Originally I intended to get out for a 16 mile run, but due to the wind freaking killing me toward the end of the run, just cut it short by one. Started off a bit stronger than I wanted, going between 8:00 and 8:15 min/mile for the first 4 mile set and the initial couple miles of the 2nd 4 miles. I made an on the fly crappy decision after finishing the 2nd four miles, where I decided rather than stick to my plan of 4x4 mile loops, getting water and a snack after each loop, that I would push on loop 3 and get in 6-7 miles so I wouldn't have much left. Well, that is exactly what happened, I didn't have much left, but instead of not much distance left, I didn't have much left in the tank. Furthermore, after hitting mile 12, I hit a straightaway and had the wind hit me in the face for about 3/4 of a mile of the run. The wind just about did me in, causing me to slow down a couple times and actually take a breather to stretch for a period at two points. Really frustrating. Good news was that the mole skin I got to cover my blister worked like a charm and I had no issues with that! Overall, it was still a pretty good run with all run, with all miles under 9:00 min/mile pace that I need for the marathon. I finished the miles in 8:05, 8:15, 8:16, 8:11, 8:15, 8:30, 8:28, 8:25, 8:42, 8:53, 8:26, 8:32, 8:35, 8:47, and then finished the last mile in a solid 8:23 pace. However, while stretching, I apparently threw my back out. Definitely seems like my body is telling me I need a rest week. So this week will be a step back on the mileage for sure!