AM/PM: 17 miles easy/moderate w/ 4 miles @ MP
I ran to Westminster from home, running three loops there. I saw an old high school teammate, Eric Hall, who was running a track workout. I paced him for a mile before carrying on. Back at Memorial Park, I ran two laps @ 5:40 pace before cooling down for a mile. Because I went out at 11:00-ish, the heat and humidity sucked me dry by the end of the run.
I love winter running in Atlanta. Summer? Not so much...
6.29.2008
June 28
AM: 12 miles easy/moderate
Valerie and I spent the bulk of the day driving to Atlanta for 10 days of much-needed vacation and family time. From home, I ran around Memorial Park, up Peachtree Battle, and did a few loops around Westminster before heading back. It feels great to be home, and I'm already psyched about Friday's race.
Valerie and I spent the bulk of the day driving to Atlanta for 10 days of much-needed vacation and family time. From home, I ran around Memorial Park, up Peachtree Battle, and did a few loops around Westminster before heading back. It feels great to be home, and I'm already psyched about Friday's race.
June 27
AM: 35:00 tempo, 12 miles
I got in a pretty controlled tempo run this morning around the Meadowbrook stables loop. It was hot--I got out around 11:00, and temps were already in the high 80s. I definitely felt this, though my legs were much fresher than yesterday going into it. I hadn't really decided how long I was going to go, just that I wanted to run negative splits. By the third loop, I could really begin to feel the heat, so I stopped at 35:00. Splits: 5:40, 5:29, 5:33, 5:28, 5:38.
I got in a pretty controlled tempo run this morning around the Meadowbrook stables loop. It was hot--I got out around 11:00, and temps were already in the high 80s. I definitely felt this, though my legs were much fresher than yesterday going into it. I hadn't really decided how long I was going to go, just that I wanted to run negative splits. By the third loop, I could really begin to feel the heat, so I stopped at 35:00. Splits: 5:40, 5:29, 5:33, 5:28, 5:38.
June 26
AM: core, stretching
PM: 11 miles easy
I had a bunch of work to finish up before Friday, so I didn't get in my run until after work. I met up with Fleg, and we ran the stables loop through Rock Creek Park. Hot, muggy and buggy.
PM: 11 miles easy
I had a bunch of work to finish up before Friday, so I didn't get in my run until after work. I met up with Fleg, and we ran the stables loop through Rock Creek Park. Hot, muggy and buggy.
6.26.2008
June 25
AM: 5 miles easy
PM: 2k, 1k, 2k, 1k, 1k, 400, 200, 400, 200 w/ 400 jog between each (with 200 jog for the 200s), 10 miles
In the morning, I did the same shakeout run that I did yesterday up Connecticut Ave.
After work, I met Bain and P. Murphy for my first track workout in quite a while. Even though the temps were in the mid-to-high 80s, my legs had seemingly no bounce, and the track was really crowded at B-CC, the workout went reasonably well, despite some light-hearted bitching on my part. We took ample rest between each interval, jogging the recoveries slowly, since we're all just getting used to working out again. But as Bain aptly put it, "You have to start back some time..."
The 2ks were meant to be at goal 10k pace, and the 1ks were meant to be at goal 5k pace. The 400s and 200s were a last-minute addition; those were a last-minute addition and about mile pace or faster. On most of the intervals, we either had to run around a group of middle-aged boot-campers running a track workout or dodge the soccer and cheerleading campers on the track, so some ducking and weaving slowed us slightly.
On the 400s, Bain showed us that he has some speed--for an old guy, anyway--blowing the doors off of me and Patrick for both of them.
Splits: 6:27, 3:05, 6:27, 3:07, 3:05, :67, :31, :65, :31
We ran an absurdly short cooldown afterward. It may have been a mile.
PM: 2k, 1k, 2k, 1k, 1k, 400, 200, 400, 200 w/ 400 jog between each (with 200 jog for the 200s), 10 miles
In the morning, I did the same shakeout run that I did yesterday up Connecticut Ave.
After work, I met Bain and P. Murphy for my first track workout in quite a while. Even though the temps were in the mid-to-high 80s, my legs had seemingly no bounce, and the track was really crowded at B-CC, the workout went reasonably well, despite some light-hearted bitching on my part. We took ample rest between each interval, jogging the recoveries slowly, since we're all just getting used to working out again. But as Bain aptly put it, "You have to start back some time..."
The 2ks were meant to be at goal 10k pace, and the 1ks were meant to be at goal 5k pace. The 400s and 200s were a last-minute addition; those were a last-minute addition and about mile pace or faster. On most of the intervals, we either had to run around a group of middle-aged boot-campers running a track workout or dodge the soccer and cheerleading campers on the track, so some ducking and weaving slowed us slightly.
On the 400s, Bain showed us that he has some speed--for an old guy, anyway--blowing the doors off of me and Patrick for both of them.
Splits: 6:27, 3:05, 6:27, 3:07, 3:05, :67, :31, :65, :31
We ran an absurdly short cooldown afterward. It may have been a mile.
6.25.2008
June 24
AM: 5 miles easy
PM: 11 miles easy
Connecticut Ave and the Capital Crescent for the morning run.
In the evening, I met Klim and Bain at the Line for a hilly run in Rock Creek Park. We ran into J. Dickman and Adam (the UMD assistant coach) on the steep hill near the creek past Military Road.
Felt pretty good, though I had to take a pit stop 55 minutes in, and my right quad was a little tight afterward.
PM: 11 miles easy
Connecticut Ave and the Capital Crescent for the morning run.
In the evening, I met Klim and Bain at the Line for a hilly run in Rock Creek Park. We ran into J. Dickman and Adam (the UMD assistant coach) on the steep hill near the creek past Military Road.
Felt pretty good, though I had to take a pit stop 55 minutes in, and my right quad was a little tight afterward.
6.24.2008
June 23
AM: 9 miles easy recovery
PM: weights, core
I ran super easy on the Rock Creek Park trails in the morning, letting my legs recover some from the weekend. It wasn't that warm, but with the super-humidity, I was soaked with sweat by the end of the run. I was tempted to get into the creek to cool off until I remembered that I don't like swimming with used hypodermic needles.
After work, I got in a circuit at the gym with Valerie before some BBQ in Rockville.
PM: weights, core
I ran super easy on the Rock Creek Park trails in the morning, letting my legs recover some from the weekend. It wasn't that warm, but with the super-humidity, I was soaked with sweat by the end of the run. I was tempted to get into the creek to cool off until I remembered that I don't like swimming with used hypodermic needles.
After work, I got in a circuit at the gym with Valerie before some BBQ in Rockville.
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