PM: 8 miles easy, core
First and foremost: Happy New Year to all!
I had to work all day in Atlanta, squeezing in time for a run around lunchtime. Not the most fun in the world, but the next few days should include (I hope) more running. This was supposed to be a recovery week for me, anyway.
That being said, with today's 8-miler I hit 4,500 miles spot-on for the year. That's an average of 12+ miles/day and just over 86 miles/week.
This is definitely the most miles I've ever run in a year, and fortunately I hit PRs in just about all of the distances I raced:
2 miles (5k split) = 9:50
5k = 15:33
8k = 25:57
10k = 32:18
10 miles = 53:17
Half-Marathon = 1:12:01
Marathon = 2:31:17
This makes for, perhaps, my most successful running year all-around, and I seemed to have balanced running well with the rest of my life. Here's hoping for continued success all around for everyone in 2009.
As far as running goes, the year had its highs and lows, but overall I'm happy with the outcome...I'm feeling great right now, despite the sometimes-crazy work/life balance, and I say with some confidence that I'm ready to run faster in 2009. The new year will bring many new, exciting times for me, so I welcome 2009 in with open arms.
I hope everyone has/had fun tonight...
12.30.2008
December 30
PM: 10 x 800m @ 5k pace w/ 300 jog recovery (~1:45), 4 x 200m strides, 11 miles
Worked all morning (my holidays have devolved into kind of a "working vacation," but I guess that's better than "no vacation.").
I went to Westminster with Valerie to meet beautiful but windy weather. I was pretty consistent and fluid, even after the day off yesterday. Day's off usually make me feel stale. I was trying to run :74s, so I was pretty much spot-on (2:28 avg). Fought a stiff headwind on the backstretch; this is becoming a theme for Westminster's track.
Splits: 2:27, 2:29, 2:28, 2:28, 2:29, 2:28, 2:29, 2:28, 2:30, 2:26
Worked all morning (my holidays have devolved into kind of a "working vacation," but I guess that's better than "no vacation.").
I went to Westminster with Valerie to meet beautiful but windy weather. I was pretty consistent and fluid, even after the day off yesterday. Day's off usually make me feel stale. I was trying to run :74s, so I was pretty much spot-on (2:28 avg). Fought a stiff headwind on the backstretch; this is becoming a theme for Westminster's track.
Splits: 2:27, 2:29, 2:28, 2:28, 2:29, 2:28, 2:29, 2:28, 2:30, 2:26
12.29.2008
December 28 (90 miles/week)
AM/PM: 50:00 easy, 5k @ tempo (5:20), 4 miles easy, 3k @ 10k pace
Good, hard long run. Lots of hills. Ran the 5k evenly on the track at Westminster, and then finished with a fast 3k around Memorial Park. Felt great today,
Good, hard long run. Lots of hills. Ran the 5k evenly on the track at Westminster, and then finished with a fast 3k around Memorial Park. Felt great today,
December 27
AM: 12 miles easy/moderate
Ran to Westminster. Had a little to much fun at my high schoo reunion the night before, so I had to purge some of the demons.
Ran to Westminster. Had a little to much fun at my high schoo reunion the night before, so I had to purge some of the demons.
December 26
AM: 6 miles easy
PM: 8 miles easy
Ran around Memorial Park in the morning, and then met Fellows, Alex, and Matt for a run at the River in the mid-afternoon.
PM: 8 miles easy
Ran around Memorial Park in the morning, and then met Fellows, Alex, and Matt for a run at the River in the mid-afternoon.
12.25.2008
December 25
AM: 12 miles easy/moderate, coreEvery year for Christmas, I run at the Bobby Jones Golf Course, which is only a half mile from my mom's house, but obviously usually filled with golfers. For one day every year after I open presents with my family, I get open fairways and only have to dodge the few golfers sneaking on for free. The course is only closed when temps are below freezing (not too frequent in Atlanta, plus I'm not home that often in the winter) and on Christmas Day.
This Onion article pretty much sums up the rest of my day with my family:
12.24.2008
December 24
AM/PM: 4 x mile @ 5k pace w/ 3:00/400m jog recovery, 11 miles
Worked on on the Wesminster track. I fought a stiff wind at time but still warm enough to wear shorts and shortsleeves, which felt fantastic after the last few days in DC. My legs felt a little heavy and tight, but I hit the times I wanted. The last one was tough; I came through 1200 slow and had to make up lost ground on the last lap. Splits: 4:59, 4:59, 4:59, 4:58. I love running on Christmas Eve and Christmas Day because the world always seems to peaceful and still.
I still have some last-minute shopping to take care of with my brother before we go down to LaGrange to visit with Ed's family this evening. On a more important note...
Merry Christmas, everyone! God, I love Christmas, and with Christmas comes the Yule Log. I have an unexplained obsession with this every Christmas that goes back to high school, but for whatever reason it's always very therapeutic for me. There are thousands of versions of the Yule Log, so I thought I'd share one to spread the holiday cheer:
...and to all a good night.
Worked on on the Wesminster track. I fought a stiff wind at time but still warm enough to wear shorts and shortsleeves, which felt fantastic after the last few days in DC. My legs felt a little heavy and tight, but I hit the times I wanted. The last one was tough; I came through 1200 slow and had to make up lost ground on the last lap. Splits: 4:59, 4:59, 4:59, 4:58. I love running on Christmas Eve and Christmas Day because the world always seems to peaceful and still.
I still have some last-minute shopping to take care of with my brother before we go down to LaGrange to visit with Ed's family this evening. On a more important note...
Merry Christmas, everyone! God, I love Christmas, and with Christmas comes the Yule Log. I have an unexplained obsession with this every Christmas that goes back to high school, but for whatever reason it's always very therapeutic for me. There are thousands of versions of the Yule Log, so I thought I'd share one to spread the holiday cheer:
...and to all a good night.
12.23.2008
December 23
AM: 10 miles easy
PM: gym
I managed a run and a trip to the gym between packing, working, conference calls, and a trip to the airport. The weather was still cold enough that the first 15 minutes or so felt downright painful.
I'm in Atlanta now for about a week for the holidays (and then on to Orlando next week), with Valerie coming down to join on Friday. It'll be somewhat of a "working vacation" for me, but still a welcomed break for a few days.
PM: gym
I managed a run and a trip to the gym between packing, working, conference calls, and a trip to the airport. The weather was still cold enough that the first 15 minutes or so felt downright painful.
I'm in Atlanta now for about a week for the holidays (and then on to Orlando next week), with Valerie coming down to join on Friday. It'll be somewhat of a "working vacation" for me, but still a welcomed break for a few days.
December 22
AM: 9 miles easy
PM: 5 miles easy/moderate
The morning run through Chevy Chase and Western Ave was one of the coldest I've had in a long time. The 1-degree windchill at 6:30 in the morning was brutal.
After work, I wasn't jumping up and down to rush back out into the cold, so I hit the treadmill.
PM: 5 miles easy/moderate
The morning run through Chevy Chase and Western Ave was one of the coldest I've had in a long time. The 1-degree windchill at 6:30 in the morning was brutal.
After work, I wasn't jumping up and down to rush back out into the cold, so I hit the treadmill.
12.21.2008
December 21 (90 miles/week)
AM: 18+ miles moderate
PM: yoga
I met a group from GRC at the Line, starting off on the trails for the zoo loop. Peter led us through series of pretty brutal hills right off the bat, which I'd feel for the rest of the run. After about 30 minutes, however, everyone else had split off, and it was just Chris and I to finish the loop and add on a loop around the Meadowbrook stables. We never really killed the pace, but we were grinding up and over the hills the entire rest of the way. This was my longest run since Marine Corps, and while I felt happy to have it done, I definitely survived it, too.
In the evening, Valerie and I went to yoga in what was one of the tougher classes we've been to, focusing almost entirely on the hamstrings. Yikes. There's a decent chance I'm going to be sore tomorrow, but I overall like how great the class has worked my core strength and flexibility, especially in my truly unflexible hamstrings.
Also, the Falcons clinched the playoffs tonight. If you'd told me that would happen in August, I probably would have been genuinely offended by your sarcasm after last season (see also Vick, Michael and/or Petrino, Bobby for further reference).
Pretty much everyone and their grandmother picked them to finish dead last, and now they're in the playoffs. Given how much the Braves and Terps have disappointed me as of late, it's uplifting to finish the year on a sports high note.
Also...
superpoop.com
PM: yoga
I met a group from GRC at the Line, starting off on the trails for the zoo loop. Peter led us through series of pretty brutal hills right off the bat, which I'd feel for the rest of the run. After about 30 minutes, however, everyone else had split off, and it was just Chris and I to finish the loop and add on a loop around the Meadowbrook stables. We never really killed the pace, but we were grinding up and over the hills the entire rest of the way. This was my longest run since Marine Corps, and while I felt happy to have it done, I definitely survived it, too.
In the evening, Valerie and I went to yoga in what was one of the tougher classes we've been to, focusing almost entirely on the hamstrings. Yikes. There's a decent chance I'm going to be sore tomorrow, but I overall like how great the class has worked my core strength and flexibility, especially in my truly unflexible hamstrings.
Also, the Falcons clinched the playoffs tonight. If you'd told me that would happen in August, I probably would have been genuinely offended by your sarcasm after last season (see also Vick, Michael and/or Petrino, Bobby for further reference).
Pretty much everyone and their grandmother picked them to finish dead last, and now they're in the playoffs. Given how much the Braves and Terps have disappointed me as of late, it's uplifting to finish the year on a sports high note.
Also...
superpoop.com
12.20.2008
December 20
AM/PM: 6 x 6:30 on/:90 off, 12+ miles
Beach Drive with plenty of hills, including the trails, Tilden, Ross Drive, and Sherill Drive at the end. I'm feeling pretty tired overall, and I'm guessing it's because my sleep schedule has been thrown off a little this week. I like to get 8 hours of sleep, but with work over the next month or so, I'm going to have to settle for 6.5-7. I'll live, but it's just going to take some adjusting.
Beach Drive with plenty of hills, including the trails, Tilden, Ross Drive, and Sherill Drive at the end. I'm feeling pretty tired overall, and I'm guessing it's because my sleep schedule has been thrown off a little this week. I like to get 8 hours of sleep, but with work over the next month or so, I'm going to have to settle for 6.5-7. I'll live, but it's just going to take some adjusting.
December 18
AM: 8+ miles easy
PM: 5 miles easy
Connecticut to Western Ave through the Chevy Chase neighborhoods in the morning. Treadmill run after work.
PM: 5 miles easy
Connecticut to Western Ave through the Chevy Chase neighborhoods in the morning. Treadmill run after work.
12.18.2008
December 17
AM: 5 miles easy
PM: 4 x 1000 @ goal 10k pace w/ 200 jog recovery, 2 x 1000 @ goal 3k pace w/ 400 jog recovery, 4 x 200 strides, 11 miles
Met P. Murphy, Chris and Melissa after work at B-CC. We were pretty indecisive, so we just went with the workout Melissa was doing. I was a little more unevenly paced than I'd like, but I still hit what I was shooting for.
Splits: 3:11, 3:10, 3:09, 3:09, 3:00, 2:58.
PM: 4 x 1000 @ goal 10k pace w/ 200 jog recovery, 2 x 1000 @ goal 3k pace w/ 400 jog recovery, 4 x 200 strides, 11 miles
Met P. Murphy, Chris and Melissa after work at B-CC. We were pretty indecisive, so we just went with the workout Melissa was doing. I was a little more unevenly paced than I'd like, but I still hit what I was shooting for.
Splits: 3:11, 3:10, 3:09, 3:09, 3:00, 2:58.
12.16.2008
December 16
AM: 11 miles easy
PM: gym
The legs are recovered pretty well after taking it easy yesterday...Chevy Chase, Western Ave, and Rock Creek Park. I worked from home, but I'm swamped with work right now, so it was far from a "staycation."
PM: gym
The legs are recovered pretty well after taking it easy yesterday...Chevy Chase, Western Ave, and Rock Creek Park. I worked from home, but I'm swamped with work right now, so it was far from a "staycation."
12.15.2008
December 15
AM: 5 miles easy
PM: 5 miles easy, core
Kind of a weird running schedule because of work today, but I suppose beneficial for recovery. Ran the same loop twice, the second time with Valerie.
December 14 - Jingle All the Way 10k (86 miles/week)
AM: 10k race, 7th place, 32:18 (PR), 14 miles
With the exception of a few middle miles where I fell asleep, I'm pleased with this effort. I was trying to run 32:00-32:30, and I did just that.
The race was on the popular Hains Point 10k course (where almost every 10k in DC is run) on a cold and breezy morning. I was a bit concerned just before the race because my left glute became extemely tight during some pre-race strides but disappeared when the race went off.
I went out right on schedule for the first mile tucked in with Jake, Ray Pugsley, and Aaron Church. Bert, Wilson, and the guy from Syracuse who eventually won put a gap on us right from the get-go. Even though I've never beaten any of those guys, I wanted to use this race as a fitness test and to get the chance to stick my nose out there a little bit. Thus, a minute or so after Jake gave a warrior chop signal to indicate his interest in closing the gap, I took some initiative and just did it. The pack followed suit, and we became one big pack at about 1.5 miles, still fighting a bit of a headwind.
By the time we hit Hains Point, a started to feel myself tightening a bit. The pace was quickening, and my mistake here was deciding to let them go. I was worried the final two miles would turn into a death march, but judging my how I felt in the last mile, I don't think this would have been the case had I gone. Instead, I let the gap grow slightly from the pack, incorrectly assuming that I could make a strong push in the last two miles in the final home stretch.
As a result, I was running solo the rest of the way, and lost focus. After I realized I was slowing when I hit the fourth mile, I tried to pick up the pace. At 5 miles, I saw that I had sped up only slightly, and that the gap I had erroneously let grow around 5k was not getting any smaller. Yet, I still felt like I had gas left in the tank, especially now that I wasn't fighting a headwind of any kind. At this point, I asked myself if I was really content to have a big positive split and mail it in, or if I wanted to pull myself together and sneak under my PR. Thus, I just buckled down, relaxed my shoulders, refocused for a few minutes, and finished with my last mile as my fastest.
Splits: 5:10, 5:09, 5:11, 5:19, 5:16, 5:08.
If I'd focused more for miles 4 and 5 and taken just one risk I didn't, I may have been able to dip under 32 minutes (and been more competitive in the second half), which would have been fantastic for the conditions and time of year for me. Nonetheless, it's great to end the year with a PR, and this leaves me pretty exicited about spring and winter racing in 2009.
Also, the GRC "media relations" team (i.e. Peter and Dylan) was also on hand for the race...
With the exception of a few middle miles where I fell asleep, I'm pleased with this effort. I was trying to run 32:00-32:30, and I did just that.
The race was on the popular Hains Point 10k course (where almost every 10k in DC is run) on a cold and breezy morning. I was a bit concerned just before the race because my left glute became extemely tight during some pre-race strides but disappeared when the race went off.
I went out right on schedule for the first mile tucked in with Jake, Ray Pugsley, and Aaron Church. Bert, Wilson, and the guy from Syracuse who eventually won put a gap on us right from the get-go. Even though I've never beaten any of those guys, I wanted to use this race as a fitness test and to get the chance to stick my nose out there a little bit. Thus, a minute or so after Jake gave a warrior chop signal to indicate his interest in closing the gap, I took some initiative and just did it. The pack followed suit, and we became one big pack at about 1.5 miles, still fighting a bit of a headwind.
By the time we hit Hains Point, a started to feel myself tightening a bit. The pace was quickening, and my mistake here was deciding to let them go. I was worried the final two miles would turn into a death march, but judging my how I felt in the last mile, I don't think this would have been the case had I gone. Instead, I let the gap grow slightly from the pack, incorrectly assuming that I could make a strong push in the last two miles in the final home stretch.
As a result, I was running solo the rest of the way, and lost focus. After I realized I was slowing when I hit the fourth mile, I tried to pick up the pace. At 5 miles, I saw that I had sped up only slightly, and that the gap I had erroneously let grow around 5k was not getting any smaller. Yet, I still felt like I had gas left in the tank, especially now that I wasn't fighting a headwind of any kind. At this point, I asked myself if I was really content to have a big positive split and mail it in, or if I wanted to pull myself together and sneak under my PR. Thus, I just buckled down, relaxed my shoulders, refocused for a few minutes, and finished with my last mile as my fastest.
Splits: 5:10, 5:09, 5:11, 5:19, 5:16, 5:08.
If I'd focused more for miles 4 and 5 and taken just one risk I didn't, I may have been able to dip under 32 minutes (and been more competitive in the second half), which would have been fantastic for the conditions and time of year for me. Nonetheless, it's great to end the year with a PR, and this leaves me pretty exicited about spring and winter racing in 2009.
Also, the GRC "media relations" team (i.e. Peter and Dylan) was also on hand for the race...
December 13
PM: 7 miles easy, strides
Easy shake-out run on the Captial Crescent after writing grad school apps all morning and sleeping off the GRC holiday revelry. Felt a little stiff during the run, but the strides were solid.
Easy shake-out run on the Captial Crescent after writing grad school apps all morning and sleeping off the GRC holiday revelry. Felt a little stiff during the run, but the strides were solid.
12.13.2008
December 12
AM: 10 miles moderate
PM: 5 miles easy
A quicker, crisper morning run in the muddy Rock Creek Park trails.
After work, I ran a shake-out run, where there were a lot of Christmas lights on display. This was fitting, because immediately afterward, I went to the GRC Christmas party for more yuletide cheer.
PM: 5 miles easy
A quicker, crisper morning run in the muddy Rock Creek Park trails.
After work, I ran a shake-out run, where there were a lot of Christmas lights on display. This was fitting, because immediately afterward, I went to the GRC Christmas party for more yuletide cheer.
12.11.2008
December 11
AM: 12 miles easy
I can't say that today's run was a great experience: tired legs, cold (38 degrees), raining, muddy, and slow. Western Ave through Rock Creek Park and Beach Drive. I'm still thawing as I write this.
I can't say that today's run was a great experience: tired legs, cold (38 degrees), raining, muddy, and slow. Western Ave through Rock Creek Park and Beach Drive. I'm still thawing as I write this.
12.10.2008
December 10
AM: 5 miles easy
PM: 12 x 400m w/ 1:00 rest on 100m jog, 4 x 200m strides, 10 miles
Easy shake-out run on Connecticut Ave. We got a break in the weather; I was in shorts and short-sleeves.
In the evening, I ran a solid track workout with Chris and Patrick. It's been quite a while since I've run a speed workout on the track, yet these didn't sting nearly as much as I thought they would. Just wearing trainers on a wet track, the effort was smooth, and it felt easier than similar workouts in college, when I ran workouts like this much more often than I do now. We were able to find a groove and stay in it well, and #5 through #8 were run clockwise to mix it up. Good stuff...I'm optimistic about returning to real racing again on Sunday.
Splits: :67, :71, :69, :69, :70, :69, :70, :69, :70, :69, :69, :67.
12.09.2008
December 9
AM: 10 miles easy
PM: gym
Rock Creek Park in the morning; the bone-chilling cold from the past few days took a break. Weights and core work with Valerie in the evening before we walked across the street to pick up a Christmas tree. Photos to come...
I have been really busy at work lately, and that's likely to continue for at least the next month, so apologies if I'm not waxing poetic on here for the time being.
PM: gym
Rock Creek Park in the morning; the bone-chilling cold from the past few days took a break. Weights and core work with Valerie in the evening before we walked across the street to pick up a Christmas tree. Photos to come...
I have been really busy at work lately, and that's likely to continue for at least the next month, so apologies if I'm not waxing poetic on here for the time being.
12.08.2008
December 5
AM: 8 miles easy
Well, crap. I've managed to get my posts all out of order. Oh, well.
This was from last Friday: a total shuffle. A much-needed very easy day.
Well, crap. I've managed to get my posts all out of order. Oh, well.
This was from last Friday: a total shuffle. A much-needed very easy day.
December 8
AM: 9 x 3'on/1' off, 9 miles
PM: 4 miles easy
Morning workout on the hills in Rock Creek Park. More frigid weather, albeit bearable.
After work, I ran a shake-out run with Valerie around the Chevy Chase Supermarket.
December 7 (91 miles/week)
PM: 11 miles easy, 6 x :10 hill sprints, yoga
Beach Drive. My legs were a little more awake than yesterday and Friday. I went to yoga with Valerie at the gym as well.
My day was filled with writing grad school applications, so I didn't make it out until the mid-afternoon.
December 6
AM: 17 miles easy/moderate
Ran with the GRC guys from the store, up Glover Park, down Rock Creek Parkway, and finishing up on the canal. I added about 15 minutes solo afterward. I felt a little stale, though we started moving for 2-3 mile on the towpath.
12.05.2008
December 4
AM: 11 miles easy/moderate
PM: 5 miles easy
Ran the back stables loop for the first time in a while. Around the parking area near where Military Road crosses over Beach Drive, I had a stare down with one of the biggest birds I've seen in the wild. A plump, dark-colored bird, it looked like a cross between a peacock, emu, and a vulture. As it started to scamper away from me toward the creek, I thought, "There's no way this thing could get off the ground." Proving me wrong, it took to the air a fluttered across Rock Creek. Too weird. I've tried to look around DC audobon websites, and I still can't figure out what this creature was.
After work, I ran a new loop that uses a cut-through on top of the Farmingham Drive hill to go through some neighborhoods to get to Connecticut Ave. Cold, rainy, and tired legs made this run less than fun, but Christmas decorations this time of year at least add some charm to otherwisw dreadful runs in the dark.
PM: 5 miles easy
Ran the back stables loop for the first time in a while. Around the parking area near where Military Road crosses over Beach Drive, I had a stare down with one of the biggest birds I've seen in the wild. A plump, dark-colored bird, it looked like a cross between a peacock, emu, and a vulture. As it started to scamper away from me toward the creek, I thought, "There's no way this thing could get off the ground." Proving me wrong, it took to the air a fluttered across Rock Creek. Too weird. I've tried to look around DC audobon websites, and I still can't figure out what this creature was.
After work, I ran a new loop that uses a cut-through on top of the Farmingham Drive hill to go through some neighborhoods to get to Connecticut Ave. Cold, rainy, and tired legs made this run less than fun, but Christmas decorations this time of year at least add some charm to otherwisw dreadful runs in the dark.
12.04.2008
December 3
AM: 4 miles easy
PM: 4 x 1600+400 with 400 jog recovery on 3:00 rest, 10+ miles
The morning shake-out on the Capital Crescent was probably the coldest morning I've had this season.
I met a Klim, Bain, Nate, and Melissa at the track after another busy day at work. The purpose of the workout was to run four laps at goal 10k pace, followed immediately with a lap at 5k pace without recovery (so really 2k total for each rep). It's a gear-changing workout, which is something that I wanted to refocus on now that I'm done with marathon-specific work until next summer/autumn. The workout was a nicely controlled effort with negative splits overall, despite a few laps here and there that were fast or slow. On the second rep, we ran clockwise because of Jake's nagging hip. That definitely felt weird at first, but it ultimately didn't make much of a difference.
Splits: 5:13/:74, 5:10/: 74, 5:07/:74, 5:07/:73
12.02.2008
December 2
AM: 10 miles easy
PM: 5 miles easy
Rock Creek Park in the morning; I gradually loosened up. After work, I watched Jeopardy! with Valerie on the treadmill.
12.01.2008
December 1
AM: 7 miles tempo, strides, 10 miles
PM: pilates?
Averaged 5:30-5:40 pace around Meadowbrook. Slowed slightly, which obviously isn't good, but I just sort of rolled right into it without wearing flats. So-so effort, but it felt great to run hard again nonetheless.
After work, Valerie and I went to the gym for yoga. Unbeknownst to us, they switched the schedule around, and we ended up doing pilates (being yoga rookies, we didn't know the difference, so we just kind of rolled with the punches). I wasn't wild about the my pilates pilot, so I'd rather stick with yoga.
After our pilates class, we enjoyed our marinated tofu burgers with organic asperagus and carrot juice. OK, that last sentence was a total lie, but I did feel somewhat "earthy" having gone through the experience.
November 30 (73 miles/week)
DNR - rest
No time for running today with a 14-hour drive from Atlanta to Maryland. Traffic was horrible. I'll be glad to get back to a normal running schedule next week.
No time for running today with a 14-hour drive from Atlanta to Maryland. Traffic was horrible. I'll be glad to get back to a normal running schedule next week.
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