AM: 7 miles easy
PM: 3 x (2k @ goal 10k pace, 1k @ goal 5k pace) w/ 400 jog recovery for everything, 11 miles
I ran an out-and-back on the Capital Crescent in the morning, when it was warm enough not to wear tights, though windy.
The weather cooled considerably by the time I met P. Murphy at B-CC high school at the track. My legs felt heavy and dead during the warmup, so I was surprised to find a little life in them when we did some strides before starting. The times were pretty consistent, hitting where I was aiming with this workout: 6:26, 3:06, 6:26, 3:05, 6:26, 3:04.
(This next paragraph contains more information that you want to know. But, hey, it is my running log, and I'll write what I want, thank you. So, read at your own discretion...)
The best part was that I ran a harder effort, after work, with P. Murphy, and I didn't have to make an R.I.C. stop, which always seems to happen when I combine those three elements, like some sort of unstable chemistry experiment blowing up my lower intestine. Today was one of the few times that didn't happen: small victory. I admit this got me more excited than hitting my times in my workout.
1.31.2008
1.30.2008
Jan. 29
AM: 12 miles easy/moderate
PM: 6 miles easy, treadmill
Chevy Chase, Western Ave, and Rock Creek Park in the morning.
I ran at the gym with Valerie after work for second run, trying not shout at the TV while Lou Dobbs blathered on about immigration amnesty, the "war" on the middle class, or read his own fan mail on the air.
PM: 6 miles easy, treadmill
Chevy Chase, Western Ave, and Rock Creek Park in the morning.
I ran at the gym with Valerie after work for second run, trying not shout at the TV while Lou Dobbs blathered on about immigration amnesty, the "war" on the middle class, or read his own fan mail on the air.
1.29.2008
Jan. 28
AM: 8 miles easy, strides
PM: 5 miles shake-out
As expected, I was pretty tired today after yesterday's run. Chevy Chase and Western Avenue in the morning, and some neighborhood loops in the evening.
PM: 5 miles shake-out
As expected, I was pretty tired today after yesterday's run. Chevy Chase and Western Avenue in the morning, and some neighborhood loops in the evening.
1.27.2008
Jan. 27 (77 miles/week)
AM/PM: 20+ miles moderate with some MP stuff thrown in
I met a group of folks from the GRC to run way out at Edwards Ferry, which is near Poolesville, MD. The run was two loops of 10.14 miles, with the first half of each loop on the towpath and the second half along these rolling country dirt roads--it was all rather scenic. We gradually increased the pace until the last 5 minutes or so, which we used as a cooldown.
For the first 5 miles, we ran pretty easy, hitting it in about 33:30. We picked up the pace for the next 5 miles, which we ran around 32 minutes. We stopped briefly for Gatorade at the halfway point (though I didn't take anything other than two of Klim's power jelly beans), before running the next 5 miles at about the same pace or slightly faster. Then the pace got a bit quicker, starting at 5:50s but increasing somewhat quickly. There was probably a 5-mile stretch in there run somewhere around 28 minutes toward the end.
Jan. 26
PM: 10 miles easy/moderate
After volunteering all morning at Valerie's high school conference meet at the PG Center, I ran down Rock Creek Park and back up Beach Drive, which is closed to traffic in most places on the weekend, just before the sun went down.
This is the end of a recovery week for me. Next week should see some more miles.
Jan. 25
AM: 1600m (400 rest), 1200m (400 rest), 2x800m (400 rest), 3x400m (200 rest), 800m (400 rest), 9 miles total
Because I was working from home on Friday, I got the chance to run a workout with Klim and Dwyer on Georgetown Prep's 200m indoor track. Because it was early (7:30), we had the entire place to ourselves.
The goal of the workout was to run roughly 15-flat pace (for 5k). We ran like a Swiss train, trading off leading and hitting the times almost exactly, even or negative splitting along the way. I felt very relaxed the entire time, with my legs tightening up only slightly in the last lap of the last interval.
Times:
4:49, 3:39, 2:24, 2:24, :72, :71, :70, 2:19
Overall, given how relaxed I felt, especially after yesterday's disastrous run, this was an encouraging workout. So much of my running over the last year has been strength-based, with very little stuff under 5:00 pace, yet today's workout felt really smooth nonetheless: no cobwebs at all.
Jan. 24
PM: 10 miles very easy, awful run
About 5 miles into an 11 miler, I totally ran out of gas. As in, I couldn't run another step ran out of gas. I wasn't breathing hard, and my heart rate was fine, but my legs wouldn't respond to my brain's signal to move them. The end result was the worst run I've had since my junior year of college (the ACC 10,000m--yikes).
For the next 6 miles, I tried running again, slowed to a shuffle, then stopped to walk: repeating this process until I got home. When I tried to run, my arms and legs lost all coordination, thus slowing me to a shuffle.
Anyone who's ever bonked in a marathon knows exactly what feeling I'm talking about here: I spent the better part of the run wanting to curl under a tree on the side of the trail and go to sleep. Realizing that something might be seriously wrong with me, I decided that might not be the best course of action.
Fortunately for me, I was working from home on Thursday and Friday after traveling all week, so I just came home and passed out for 90 minutes before I got some more work done. I totally rested for the remainder of the day. I'm not sure if I have anemia, mono, or just a build-up of fatigue from this week, but I guess only time will tell. Thinking it was anemia, I inhaled a 8 oz. of cooked spinach (for the iron) before passing out.
1.23.2008
Jan. 23
AM: 5 x 6:30 on/ :90 off, 10 miles
I got up early on the last day of my trip to Tampa and ran a workout along Bayshore Boulevard. The pace of the workout was probably between 10k and HM effort.
I could still feel my dinner from the night before in my stomach during the workout. Consequently, after two days of eating rich food, I feel like I've been hit by a train, which hasn't been aided by skimping on sleep to get up early to run before work. Plus, conferences are exausting work.
I got up early on the last day of my trip to Tampa and ran a workout along Bayshore Boulevard. The pace of the workout was probably between 10k and HM effort.
I could still feel my dinner from the night before in my stomach during the workout. Consequently, after two days of eating rich food, I feel like I've been hit by a train, which hasn't been aided by skimping on sleep to get up early to run before work. Plus, conferences are exausting work.
1.22.2008
Jan. 22
AM: 9 miles easy recovery
I wanted to run a workout this morning, but my legs were completely dead. I figured that after last week, the extra recovery wouldn't kill me.
Ran early along Bayshore Boulevard before working at the conference all day in Tampa.
I've already had a horrible diet down here, as is the norm for conferences. No wonder there are so many unhealthy people in the business world!
However, I went to this place called Bern's tonight and had the best steak--and some of the best food, period--I've ever eaten. They cut the steaks to order. The wine was likewise incredible, with more than 90 bottles served by the glass (in most restaurants, you're lucky to get a half-dozen). The place has the largest privately held collection in the world, with 100,000 bottles in the on-site cellar (which we toured after dinner), and 900,000+ bottles in a storage facility across the street.
Some of the wines are so old (back to the 1790s) they are wrapped in plastic and kept in a section that's gated off under lock and key. When asked why they kept some of these wines if they don't sell them, the sommelier shrugged, "We just have them!" The most expensive he said Bern's has ever served was a five-figure pre-Civil War bordeaux. You have to wonder if it would even be any good?
That being said, if electric grids don't work out for me, I'm becoming a sommelier. Actually, I'm going to become a sommelier, anyway.
I wanted to run a workout this morning, but my legs were completely dead. I figured that after last week, the extra recovery wouldn't kill me.
Ran early along Bayshore Boulevard before working at the conference all day in Tampa.
I've already had a horrible diet down here, as is the norm for conferences. No wonder there are so many unhealthy people in the business world!
However, I went to this place called Bern's tonight and had the best steak--and some of the best food, period--I've ever eaten. They cut the steaks to order. The wine was likewise incredible, with more than 90 bottles served by the glass (in most restaurants, you're lucky to get a half-dozen). The place has the largest privately held collection in the world, with 100,000 bottles in the on-site cellar (which we toured after dinner), and 900,000+ bottles in a storage facility across the street.
Some of the wines are so old (back to the 1790s) they are wrapped in plastic and kept in a section that's gated off under lock and key. When asked why they kept some of these wines if they don't sell them, the sommelier shrugged, "We just have them!" The most expensive he said Bern's has ever served was a five-figure pre-Civil War bordeaux. You have to wonder if it would even be any good?
That being said, if electric grids don't work out for me, I'm becoming a sommelier. Actually, I'm going to become a sommelier, anyway.
1.21.2008
Jan. 21
AM: 9 miles easy/moderate, weights, core, stretching
I got in a run along Bayshore Boulevard in Tampa before work and meetings all day. There was a pretty nasty headwind on the way back.
After last week, it's amazingly refreshing to run in shorts again.
I got in a run along Bayshore Boulevard in Tampa before work and meetings all day. There was a pretty nasty headwind on the way back.
After last week, it's amazingly refreshing to run in shorts again.
Jan. 20 (95 miles/week)
AM: 18 miles easy/moderate
Ran with a bunch of GRC folks for an out-and-back on the canal.
We took it out easy and then picked up the pace on the way home, albeit without straining much. This was also the coldest run I've had in a while with a 4-degree wind chill.
I had to rush home to catch a flight from Baltimore to Tampa, where I'll be through Wednesday night on business. I passed out for a while on the plane with a much-needed nap.
Ran with a bunch of GRC folks for an out-and-back on the canal.
We took it out easy and then picked up the pace on the way home, albeit without straining much. This was also the coldest run I've had in a while with a 4-degree wind chill.
I had to rush home to catch a flight from Baltimore to Tampa, where I'll be through Wednesday night on business. I passed out for a while on the plane with a much-needed nap.
1.19.2008
Jan. 19
AM: 5-mile tempo (5:28 pace), 12 miles
Ran the MCRRC "Shooting Star 5-mile" as a workout with Jake and Christiam. The goal was just to run half-marathon pace, and with all of the hills and the running over the last few days, it felt more like the last 5-mile of a half-marathon than the first 5. My lungs felt fine, but my legs, unsurprisingly, were totally dead.
Spent the rest of the day at the UMD home meet. I'm whipped from a long week of work and running, but feeling optimistic and upbeat.
Ran the MCRRC "Shooting Star 5-mile" as a workout with Jake and Christiam. The goal was just to run half-marathon pace, and with all of the hills and the running over the last few days, it felt more like the last 5-mile of a half-marathon than the first 5. My lungs felt fine, but my legs, unsurprisingly, were totally dead.
Spent the rest of the day at the UMD home meet. I'm whipped from a long week of work and running, but feeling optimistic and upbeat.
1.18.2008
Jan. 18
AM: 7 miles easy, treadmill
PM: 5 miles easy shake-out
Ran in the treadmill this morning because of icy roads. In the evening, I ran with Valerie, tagging on a little extra.
PM: 5 miles easy shake-out
Ran in the treadmill this morning because of icy roads. In the evening, I ran with Valerie, tagging on a little extra.
Jan. 17
AM: 14 miles progression run over hills
PM: weights, core, stretching
I can't really explain why I decided to do back-to-back hard days other than that about 20 minutes into the run I realized I was running too hard for a recovery run. So, I decided to just ramp up the effort for the next hour or so. Back-to-back hard days usually aren't part of the plan, but sometimes it just happens. I had three easy/moderate days preceeding the two hard days, so might be able to get away with it this week without killing myself. The overall pace of the run was probably about MP.
I might be better off calling it a "regression" run, since the middle third of it went through the trails in Rock Creek Park where I hit some good hills that probably also slowed me a little bit. Picked it back up in the last 10-20 minutes after the toughest hills were behind me, though the effort built gradually throughout.
PM: weights, core, stretching
I can't really explain why I decided to do back-to-back hard days other than that about 20 minutes into the run I realized I was running too hard for a recovery run. So, I decided to just ramp up the effort for the next hour or so. Back-to-back hard days usually aren't part of the plan, but sometimes it just happens. I had three easy/moderate days preceeding the two hard days, so might be able to get away with it this week without killing myself. The overall pace of the run was probably about MP.
I might be better off calling it a "regression" run, since the middle third of it went through the trails in Rock Creek Park where I hit some good hills that probably also slowed me a little bit. Picked it back up in the last 10-20 minutes after the toughest hills were behind me, though the effort built gradually throughout.
1.17.2008
Jan. 16
AM: 2x5x(3'on/1'off) with 3:00 between sets, 12 miles
PM: 5 miles easy, treadmill
I met Patrick M. at 6AM to run a fartlek in the dark around Chevy Chase and Rock Creek Park. He joined me for the first set, and then I ran the second set solo. Definitely a good effort with some difficult hills as well.
I had to go deal with my tires after that. As it turned out, I had a huge nail stuck in my other tire, meaning I had to replace two. Tough morning for my wallet...
PM: 5 miles easy, treadmill
I met Patrick M. at 6AM to run a fartlek in the dark around Chevy Chase and Rock Creek Park. He joined me for the first set, and then I ran the second set solo. Definitely a good effort with some difficult hills as well.
I had to go deal with my tires after that. As it turned out, I had a huge nail stuck in my other tire, meaning I had to replace two. Tough morning for my wallet...
1.16.2008
Jan. 15
AM: 6 miles
PM: core, stretching
I had planned a workout with Patrick M this evening, but I had to bag it at the last minute on account of a nasty flat tire on the way home from work. It's totally destroyed, but fortunately my boss was nice enough to let me deal with it Wednesday morning before heading into work. That means Wednesday morning is going to be an early start if I want to get the workout in.
PM: core, stretching
I had planned a workout with Patrick M this evening, but I had to bag it at the last minute on account of a nasty flat tire on the way home from work. It's totally destroyed, but fortunately my boss was nice enough to let me deal with it Wednesday morning before heading into work. That means Wednesday morning is going to be an early start if I want to get the workout in.
1.14.2008
Jan. 14
AM: 5 miles easy recovery
PM: 11 miles easy
Tired legs today. Ran with Fleg in the evening through Chevy Chase.
PM: 11 miles easy
Tired legs today. Ran with Fleg in the evening through Chevy Chase.
1.13.2008
Jan. 13 (95 miles/week)
AM: 18 miles easy/moderate
PM: weights, core
Ran in Great Falls, VA at Difficult Run with a bunch of GRC guys. Pleasantly cool weather--probably didn't need the tights. Lots of good rolling hills in there in the second half.
Alan Webb was in the parking lot when we started and finished doing a workout. He's fast...3:46.9. For the mile. Apparently, it was also his birthday. So, happy birthday, Alan Webb.
I got in a great afternoon nap during the NFL playoffs, which I guess recharged me enough that I wanted to hit the gym in the evening.
PM: weights, core
Ran in Great Falls, VA at Difficult Run with a bunch of GRC guys. Pleasantly cool weather--probably didn't need the tights. Lots of good rolling hills in there in the second half.
Alan Webb was in the parking lot when we started and finished doing a workout. He's fast...3:46.9. For the mile. Apparently, it was also his birthday. So, happy birthday, Alan Webb.
I got in a great afternoon nap during the NFL playoffs, which I guess recharged me enough that I wanted to hit the gym in the evening.
1.12.2008
Jan. 12
AM: 35:00 progression/tempo, 2 miles easy, 4 x 2'on/1'off, cooldown, 11 miles
Was supposed to run a 10-mile tempo with the Maryland guys, but I got a little lost. I got there about 10 minutes after they took off, so I just started chasing after them without any warmup. I started in the high 5:50s, caught them at about 18:00 in, and then finished the workout from there as they came back. They negative split the run and said they ran the second half of their run in 26:30, so I guess the second half of the run was about 5:10-5:20 pace (I heard one 5:11, but I didn't take any splits). I ran their cooldown with them and then threw in some fartlek before I ran my own cooldown.
So, one good, long effort this week and two workouts that had promise, but were ultimately only so-so because of one circumstance or another. Otherwise I felt fine. This is the highest week of mileage I've had since September or August. I feel pretty great overall, so all in all I'm pretty pleased.
Was supposed to run a 10-mile tempo with the Maryland guys, but I got a little lost. I got there about 10 minutes after they took off, so I just started chasing after them without any warmup. I started in the high 5:50s, caught them at about 18:00 in, and then finished the workout from there as they came back. They negative split the run and said they ran the second half of their run in 26:30, so I guess the second half of the run was about 5:10-5:20 pace (I heard one 5:11, but I didn't take any splits). I ran their cooldown with them and then threw in some fartlek before I ran my own cooldown.
So, one good, long effort this week and two workouts that had promise, but were ultimately only so-so because of one circumstance or another. Otherwise I felt fine. This is the highest week of mileage I've had since September or August. I feel pretty great overall, so all in all I'm pretty pleased.
Jan. 11
AM: 8 miles easy, treadmill
PM: 5 miles easy, core
Didn't feel like running in the cold, dark rain this morning, so I watched Sportscenter at the gym instead.
PM: 5 miles easy, core
Didn't feel like running in the cold, dark rain this morning, so I watched Sportscenter at the gym instead.
1.11.2008
Jan 10
AM: 12 miles easy
PM: core, stretching
Felt like hell this morning. Tired overall, and my stomach still wasn't cooperating. Fortunately for me, the stomach thing was gone by the afternoon.
PM: core, stretching
Felt like hell this morning. Tired overall, and my stomach still wasn't cooperating. Fortunately for me, the stomach thing was gone by the afternoon.
1.10.2008
Jan. 9 - my stomach and I aren't speaking to each other right now
AM: 5 miles easy shake-out
PM:
warmup, 2x2000m (6:27, 6:30) w/ 1:30 recovery, 6:00 bathroom, 2x2000m (6:26, 6:29) w/ 1:30 recovery, 5:00 bathroom, 4x200m untimed, bathroom, cooldown, plus a lot more bathroom, 11 miles total
My legs felt fine for the evening workout with Patrick M., but my stomach obviously had other plans. The workout was supposed to be 5x2000m @ goal 10k pace (32:00-32:30) with 1:30 recovery, but after the second one I knew I was in trouble. Even though my stomach pretty much subprimed* the workout for me, I'm fairly confident I could have run the workout as planned.
We ran on the track at B-CC high school, so I was fortunate that there were bathrooms available, and that the track was well lit. I obviously ate something today that didn't agree with me. I'll spare you the details on how I figured it out (Patrick wasn't as lucky...), but I'm 99% sure it was a grapefruit. Before I went to bed, I think I hit the toilet 10 times total. Rough night, though the discomfort was localized; my legs and everything else but my stomach felt fine.
*Note:
It's sad day when I have to get my slang from NPR. But, according to Morning Edition this week, "subprimed" means "tanked" or "ruined"...supposedly one of the hot slang buzzwords of 2007 (as related to the struggling housing market). Though I've never heard of it, I'm going to try to use this in everyday conversation to see if it catches on, or if my friends, family and coworkers have any idea what I'm talking about.
PM:
warmup, 2x2000m (6:27, 6:30) w/ 1:30 recovery, 6:00 bathroom, 2x2000m (6:26, 6:29) w/ 1:30 recovery, 5:00 bathroom, 4x200m untimed, bathroom, cooldown, plus a lot more bathroom, 11 miles total
My legs felt fine for the evening workout with Patrick M., but my stomach obviously had other plans. The workout was supposed to be 5x2000m @ goal 10k pace (32:00-32:30) with 1:30 recovery, but after the second one I knew I was in trouble. Even though my stomach pretty much subprimed* the workout for me, I'm fairly confident I could have run the workout as planned.
We ran on the track at B-CC high school, so I was fortunate that there were bathrooms available, and that the track was well lit. I obviously ate something today that didn't agree with me. I'll spare you the details on how I figured it out (Patrick wasn't as lucky...), but I'm 99% sure it was a grapefruit. Before I went to bed, I think I hit the toilet 10 times total. Rough night, though the discomfort was localized; my legs and everything else but my stomach felt fine.
*Note:
It's sad day when I have to get my slang from NPR. But, according to Morning Edition this week, "subprimed" means "tanked" or "ruined"...supposedly one of the hot slang buzzwords of 2007 (as related to the struggling housing market). Though I've never heard of it, I'm going to try to use this in everyday conversation to see if it catches on, or if my friends, family and coworkers have any idea what I'm talking about.
1.09.2008
Jan 8
AM: 10 miles moderate
PM: 6 miles easy
Beautiful weather over the past couple of days. Ran through Chevy Chase in the morning, up Connecticut Ave. in the evening.
PM: 6 miles easy
Beautiful weather over the past couple of days. Ran through Chevy Chase in the morning, up Connecticut Ave. in the evening.
1.08.2008
1.07.2008
2007 Mileage Totals - 3,807 miles
Here's the breakdown for 2007...
3,807 miles total (73 miles/week average)
This is pretty good considering I had a six-week stint where I ran just 59 miles total because of my first (and I hope only) stress fracture. On that note, I never want to have to get in the pool to "run" ever again. Between October 4 and November 27, I spent more than 46 hours in the pool. For four of those weeks, I was in the pool exclusively, while I gradually phased it out until right after Thanksgiving.
This isn't quite at my all-time high. I didn't do the calculations for 2006, but in 2005, I hit just over 4,000 miles, a nice benchmark. 4,000 miles gives an average of 80 miles/week, plus two weeks of total rest. This is probably what I'll shoot for in 2008. If I would have just run 70-mile weeks during the weeks I was out in October with a stress fracture, I would have been over the 4,000-mile mark. Maybe some day down the road I'll get a little crazy and try for the 5,000-mile mark (100 miles/week average with 2 weeks of total rest), but that probably won't happen in 2008.
Here are the weeks in order. The first and last numbers are partial weeks since New Years Day didn't conveniently fall on a Sunday...
(72), 104, 95, 107, 110, 93, 93, 86, 75, 50, 61 (including marathon), 69, 75, 89, 75, 84, 91, 84, 91, 85, 90, 93, 75, 75 (sick), 90, 84, 84, 89, 93, 91, 85, 88, 94, 84, 83 (suspect when stress fracture occurred during a half-marathon), 67, 45 (stress fracture diagnosed), 0, 0, 0, 9, 20, 30, 45, 56, 67, 76, 84, 83, (26).
Jan. 6 (76 miles/week)
18 miles progression (1:53:30)
I went out to Riley's Lock with a half-dozen guys from the GRC. We started off fairly easy but picked up the pace: our last miles went 6:15, 6:00, 5:30, 5:30, 5:15. The last two miles were a cooldown. The latter parts of the run felt comfortably hard without overextending. Very encouraging.
Jan. 5
AM: 11 miles moderate
Ran with a bunch of GRC folks in Rock Creek Park. Not hard the entire time, but with some surges every now and again.
This was a good recovery week--74 miles in singles while still feeling fresh. The mileage is going to go back up next week.
1.05.2008
Jan. 4
AM: 8 miles easy
PM: weights, core, stretching
Was planning to do strides in the morning, but it was only 20 degrees outside. No, thanks.
1.04.2008
Jan. 3
AM: 12 miles w/ 20 x 1:00 on/1:00 off
PM: core, stretching
First day back from the holidays. Rolling out of bed to run when it was less than 20 degrees outside was easily the most difficult part of my day.
PM: core, stretching
First day back from the holidays. Rolling out of bed to run when it was less than 20 degrees outside was easily the most difficult part of my day.
1.02.2008
Jan. 2
AM: 6 miles easy/moderate, treadmill
I grabbed a quick run before driving 9 hours from Savannah back to Silver Spring today. I'm officially burned out on driving...probably because I have spent more than 35 hours in the car over the last week and a half. It makes the half-hour commute to work seem a little more bearable.
1.01.2008
Jan. 1
AM: 45:00 tempo, 11 miles
Ran a tempo run along Bayshore Blvd during my last day in Tampa. It felt good to sweat out a little bit of New Years Eve. There was a pretty decent wind on a curvy out-and-back, so my splits were all over the place, between a 5:45 in the middle and 5:12 pace at the end (assuming the mile markers were accurate).
Because I hadn't noticed the mile markers before, I wore a heart rate monitor for the first time for a workout, which turned out to be very helpful guaging the effort in the wind. Not to get too analytical, but my heart rate was pretty steady between 170 and 175 bpm. Tempo runs are "supposed" to be about 85%-90% of maximum heart rate, so assuming my heart rate max is around 200 bpm (a rough guess, I admit), then I pretty much nailed it. I ran really evenly, too, even splitting the out and back despite the wind.
After New Years Day dinner (in the South, that means it's at the time a little after when most people call "lunch"), Valerie and I are driving to Savannah for the night. After spending tomorrow morning there, we'll finish the drive to Silver Spring in the afternoon and evening.
Ran a tempo run along Bayshore Blvd during my last day in Tampa. It felt good to sweat out a little bit of New Years Eve. There was a pretty decent wind on a curvy out-and-back, so my splits were all over the place, between a 5:45 in the middle and 5:12 pace at the end (assuming the mile markers were accurate).
Because I hadn't noticed the mile markers before, I wore a heart rate monitor for the first time for a workout, which turned out to be very helpful guaging the effort in the wind. Not to get too analytical, but my heart rate was pretty steady between 170 and 175 bpm. Tempo runs are "supposed" to be about 85%-90% of maximum heart rate, so assuming my heart rate max is around 200 bpm (a rough guess, I admit), then I pretty much nailed it. I ran really evenly, too, even splitting the out and back despite the wind.
After New Years Day dinner (in the South, that means it's at the time a little after when most people call "lunch"), Valerie and I are driving to Savannah for the night. After spending tomorrow morning there, we'll finish the drive to Silver Spring in the afternoon and evening.
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