AM: weights, core, stretching
PM: 15 miles easy
Went to the gym in the morning, loosening up nicely. After work, I ran through Bethesda, up Western AVe. and around the neighborhoods in Rock Creek Park. It was pretty cold, but the wind died down to make it a little more bearable.
2.28.2008
Feb. 27
AM: 7 miles easy
PM: 8x800m w/ 200m jog recovery, 4x200m w/ 200m jog recovery, 10 miles
Ran the Capital Crescent in the morning; the legs were tired and heavy until about 5 miles.
After work, I met up with Mike Fleg and P. Murphy at B-CC high school. The weather was about 30 degrees, but we also had to labor through some stiff, frigid wind that sufficiently turned my hands into numb rocks. It was rough enough that we cut the cooldown short. I negative split the workout, so that, at least, suggests it was a controlled effort. Splits: 2:32, 2:29, 2:29, 2:28, 2:26, 2:26, 2:25, 2:24 (2:27 avg.)
PM: 8x800m w/ 200m jog recovery, 4x200m w/ 200m jog recovery, 10 miles
Ran the Capital Crescent in the morning; the legs were tired and heavy until about 5 miles.
After work, I met up with Mike Fleg and P. Murphy at B-CC high school. The weather was about 30 degrees, but we also had to labor through some stiff, frigid wind that sufficiently turned my hands into numb rocks. It was rough enough that we cut the cooldown short. I negative split the workout, so that, at least, suggests it was a controlled effort. Splits: 2:32, 2:29, 2:29, 2:28, 2:26, 2:26, 2:25, 2:24 (2:27 avg.)
2.27.2008
Feb. 26
AM: 13 miles easy/moderate
PM: weights, core, stretching
Ran through the neighborhood and Rock Creek Park in the morning. I almost ran into a deer, scaring the crap out of me...three different times. Because they stand so still and blend into the woods, I usually don't see them until I'm just a couple of steps away. The first was a loner, and the second was with a family; both of them looked at me and slowly walked off the trail. The third one, however, was a fawn, and completely freaked out, stumbling and dashing into the woods. He was grazing with a six-point buck; I'm glad I didn't run into him first. I spent the rest of the run wondering, "What would I do if I were on a run and was suddenly gored?"
That being said, I'm contemplating releasing a pack of wolves, soon to be taken off the endangered species list, into Rock Creek Park. The deer are running the place!
After work, I went to the gym with Valerie. Apparently, only the coolest people get stress fractures in their left foot.
2.26.2008
Feb. 25
AM: 8 miles easy
PM: 4 miles easy
Recovery day. Ran out-and-back on the Capital Crescent in the morning; an easy loop around the Chevy Chase Supermarket. Legs a bit tired after all of the hills yesterday.
Also, this is a great piece by Michael Wilbon in the Washington Post. It illustrates exactly why Tiger Woods is my favorite athlete to watch--and, in my opinion, is the greatest athlete in the world. I didn't think it could be possible to bring so much intensity to golf, but he does it every time he plays:
http://www.washingtonpost.com/wp-dyn/content/article/2008/02/25/AR2008022502782.html?hpid=sec-sports
PM: 4 miles easy
Recovery day. Ran out-and-back on the Capital Crescent in the morning; an easy loop around the Chevy Chase Supermarket. Legs a bit tired after all of the hills yesterday.
Also, this is a great piece by Michael Wilbon in the Washington Post. It illustrates exactly why Tiger Woods is my favorite athlete to watch--and, in my opinion, is the greatest athlete in the world. I didn't think it could be possible to bring so much intensity to golf, but he does it every time he plays:
http://www.washingtonpost.com/wp-dyn/content/article/2008/02/25/AR2008022502782.html?hpid=sec-sports
2.24.2008
Feb. 24 (107 miles/week)
AM: 4 miles warmup, 10 miles tempo (at RRCA club championships), 4 miles cooldown, 18 miles total
I decided to go ahead and run the race this morning as a tempo run as planned, trying to take my mileage, fear of peaking early, and last week's 10k into consideration.
The goal was to run 5:40s over a difficult course, and I ended up running comfortably under that in 55:42 (5:34s). I was definitely relaxed, so this was a real tempo run, and not a race, which I was worried it was going to turn into given the setting. I shoulder-to-shoulder with fellow GRC'er Chris Bain through 7 or 8 miles when the hills broke us up slightly through the end.
Ultimately, the run turned out to be great practice for Boston: I got to practice drinking while running fast (I'd never normally when racing a 10-mile), going out conservatively at the start, and running some rolling hills.
I had a hard time not going out with the pack in the beginning of the race, especially since I saw some guys who I've raced against (and beaten) before. But, I really wanted to make this a genuine tempo effort, so Chris and I held back and spent most of the race rolling up guys who fell of the back instead, doing our best to keep the effort in check. As a result of going out conservatively, no one passed us the entire time, which was a good sign we were running steady.
The mile splits were all over the place; I can't be sure which ones were accurate, as they ranged from 4:45 and 5:13 to 5:49 and 6:36. Judging from the effort, we even split the race halves. Even on the hills, I never really rigged up. The only real stinger was a decent hill around 6 miles, but after that we rolled through them well enough without much fighting.
We did a long-ish warmup and cooldown to make it a full long run for the day. I was admittedly hesitant to run a tempo run during a race, worried that my ego was going to get in the way, so I'm glad it worked out. That being said, I'm definitely looking forward to racing an 8k in a few weeks.
I decided to go ahead and run the race this morning as a tempo run as planned, trying to take my mileage, fear of peaking early, and last week's 10k into consideration.
The goal was to run 5:40s over a difficult course, and I ended up running comfortably under that in 55:42 (5:34s). I was definitely relaxed, so this was a real tempo run, and not a race, which I was worried it was going to turn into given the setting. I shoulder-to-shoulder with fellow GRC'er Chris Bain through 7 or 8 miles when the hills broke us up slightly through the end.
Ultimately, the run turned out to be great practice for Boston: I got to practice drinking while running fast (I'd never normally when racing a 10-mile), going out conservatively at the start, and running some rolling hills.
I had a hard time not going out with the pack in the beginning of the race, especially since I saw some guys who I've raced against (and beaten) before. But, I really wanted to make this a genuine tempo effort, so Chris and I held back and spent most of the race rolling up guys who fell of the back instead, doing our best to keep the effort in check. As a result of going out conservatively, no one passed us the entire time, which was a good sign we were running steady.
The mile splits were all over the place; I can't be sure which ones were accurate, as they ranged from 4:45 and 5:13 to 5:49 and 6:36. Judging from the effort, we even split the race halves. Even on the hills, I never really rigged up. The only real stinger was a decent hill around 6 miles, but after that we rolled through them well enough without much fighting.
We did a long-ish warmup and cooldown to make it a full long run for the day. I was admittedly hesitant to run a tempo run during a race, worried that my ego was going to get in the way, so I'm glad it worked out. That being said, I'm definitely looking forward to racing an 8k in a few weeks.
2.23.2008
Feb. 23
AM/PM: 12 miles moderate, weights, core
Ran with Mike Fleg and Adam Ambrus came down to visit, and we went for an out-and-back on the Capital Crescent Trail.
I'm still 50-50 on this race I'm scheduled to run tomorrow. I'm weary of running too many long races after my stress fracture last fall. I'm planning to run it as a tempo run, but I don't trust myself to run a tempo effort in race-type setting. I may opt instead for some MP work--something I've been sorely missing up to this point with just eight weeks to go before Boston.
We'll see, I guess.
Ran with Mike Fleg and Adam Ambrus came down to visit, and we went for an out-and-back on the Capital Crescent Trail.
I'm still 50-50 on this race I'm scheduled to run tomorrow. I'm weary of running too many long races after my stress fracture last fall. I'm planning to run it as a tempo run, but I don't trust myself to run a tempo effort in race-type setting. I may opt instead for some MP work--something I've been sorely missing up to this point with just eight weeks to go before Boston.
We'll see, I guess.
Feb. 22
AM: 20 x 1'on/1'off, 11 miles
PM: 5 miles easy
Ran a fartlek through Rock Creek PArk and up Beach Drive in the morning. I worked from home today, so I got to run in the daylight. In the evening, I ran easy with Valerie through the neighborhood.
PM: 5 miles easy
Ran a fartlek through Rock Creek PArk and up Beach Drive in the morning. I worked from home today, so I got to run in the daylight. In the evening, I ran easy with Valerie through the neighborhood.
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