Friday, September 30, 2011
Nice and Easy
Nothing particularly special about this morning's run other than I'm glad I got it in. Slept in a little later, rode the bike into Bethesda, and dashed off along the CCT headed north for 5 miles or so. 39:51. Weather is cooler and noticably dryer. Nice to go easy today.
Thursday, September 29, 2011
Thursday Track
In a hurry but want to get this down while it's fresh. Hit the track this morning with 4x1600 planned. Last session indicated 88-second laps might be a decent target, but I awoke tired and creaky so I figured I'd be happy with 90 flat. Long story short, I felt good after a warmup and the repeats went as follows:
5:56
5:58
5:54
I relaxed a little too much during the second repeat and couldn't make up the time in the last lap. I was delighted that the quickest repeat came last. Notice there's only three. By the 2nd or 3rd lap of the third repeat, I had pretty much given up the idea of doing another. Just not going to fit that in this cycle, and I'm OK with that. I see my improvement over the past couple months being mainly in the form of developing consistency, and I feel like my paces have improved also. Today I didn't feel like I was working all that hard until the last two laps of the session.
During the recovery lap after the third interval, I decided that although I wouldn't try another fast 1600, I would cruise an easy repeat, looking for some sense of what my marathon pace will be. After some not-so-quick mental calculation I figured somewhere in the low 7s would be a good place to start. Finished easily in 7:05, feeling pretty good despite my tired legs.
I think today will mark the final 1600 session for this buildup, as I'll be continuing to try and drill down a pace for next month's marathon. 9 miles, 1:08.
5:56
5:58
5:54
I relaxed a little too much during the second repeat and couldn't make up the time in the last lap. I was delighted that the quickest repeat came last. Notice there's only three. By the 2nd or 3rd lap of the third repeat, I had pretty much given up the idea of doing another. Just not going to fit that in this cycle, and I'm OK with that. I see my improvement over the past couple months being mainly in the form of developing consistency, and I feel like my paces have improved also. Today I didn't feel like I was working all that hard until the last two laps of the session.
During the recovery lap after the third interval, I decided that although I wouldn't try another fast 1600, I would cruise an easy repeat, looking for some sense of what my marathon pace will be. After some not-so-quick mental calculation I figured somewhere in the low 7s would be a good place to start. Finished easily in 7:05, feeling pretty good despite my tired legs.
I think today will mark the final 1600 session for this buildup, as I'll be continuing to try and drill down a pace for next month's marathon. 9 miles, 1:08.
Wednesday, September 28, 2011
Full Crescent
Long commute this morning. Took the Rock Creek Trail down to Georgetown, transferred to the C&O Canal trail, then to the Capital Crescent. Got caught in a fairly heavy thunderstorm starting right around halfway that lasted for a good 20 minutes. Got a good workout lifting my heavy, soggy shoes uphill to Bethesda.
Energy was good during the run until I had to take an emergency bathroom break with only 20 minutes remaining. Couldn't really get back into a rhythm from there but the last mile came in around a 7-minute clip, not bad for uphill, into the wind, with rain-soaked muddy shoes.
Performed emergency surgery on the mobile phone to get the water out. Normally I would have been better prepared but I forgot to check the weather before heading out. 13 miles, forgot to start the watch after stopping at a water fountain, calling it 1:40. These midweek longer runs still feel like a lot to do before work. Legs kind of beat up but improved throughout the day.
Energy was good during the run until I had to take an emergency bathroom break with only 20 minutes remaining. Couldn't really get back into a rhythm from there but the last mile came in around a 7-minute clip, not bad for uphill, into the wind, with rain-soaked muddy shoes.
Performed emergency surgery on the mobile phone to get the water out. Normally I would have been better prepared but I forgot to check the weather before heading out. 13 miles, forgot to start the watch after stopping at a water fountain, calling it 1:40. These midweek longer runs still feel like a lot to do before work. Legs kind of beat up but improved throughout the day.
Tuesday, September 27, 2011
Muddy Valley Trail
Good day, not a whole lot of time to reflect on it unfortunately. Cruising along the flatter trails in RCP this morning, went out looking for 6 miles or so, stretched it out to about an hour. Calling it 7.5 miles though it was probably slightly more. Moving along pretty good there for a bit, and it became somewhat of a fartlek on its own. Valley Trail pretty muddy this morning, slight drizzle. Can't seem to dry out lately. Mentioned to Seebo that I've been picking up on some of his musical references, and a few weeks ago I grabbed a copy of Seasick Steve's latest album You Can't Teach an Old Dog New Tricks (May 2011). I can't get enough.
Monday, September 26, 2011
Two Shower Day
Don't have a whole lot of time here as I want to be off to bed soon. Combining the run and the work commute allows me to sleep in a little later since I gain 30-45 minutes by not having to drive or metro or bike after running. Pretty good deal, and it's one of the many reasons I've enjoyed incorporating commutes into my routine. Extra minutes in my day are invaluable lately.
This morning's commute burned bright and hot for the first 20 minutes or so, but after that the weekend caught up to me and it was slow-moving for the rest of the run over the Chevy Chase hills. Definitely dragging a bit but not all that bad of a Monday morning. Didn't map it, but somewhere just north of 8 miles, 1:05.
Work dragged on just as the last few miles of my morning run did, and I almost decided to metro home but figured I'd give it a few blocks before bagging the run home. Glad I stuck it out and wound up finding some pep, much to my surprise. Felt like I was moving pretty quick toward the end there. Run ended at the bodega for a chocolate-covered frozen banana. Probably one of the best things to eat after running home in the damp heat. 6-point-something, 49 minutes. So that gives me about 15 miles and two showers for the day. Feeling pretty decent.
This morning's commute burned bright and hot for the first 20 minutes or so, but after that the weekend caught up to me and it was slow-moving for the rest of the run over the Chevy Chase hills. Definitely dragging a bit but not all that bad of a Monday morning. Didn't map it, but somewhere just north of 8 miles, 1:05.
Work dragged on just as the last few miles of my morning run did, and I almost decided to metro home but figured I'd give it a few blocks before bagging the run home. Glad I stuck it out and wound up finding some pep, much to my surprise. Felt like I was moving pretty quick toward the end there. Run ended at the bodega for a chocolate-covered frozen banana. Probably one of the best things to eat after running home in the damp heat. 6-point-something, 49 minutes. So that gives me about 15 miles and two showers for the day. Feeling pretty decent.
Sunday, September 25, 2011
Wisdom of the Non-Running Type
I tend to reread the last post or two before jotting down a new one. Think I've mentioned it before and not really sure why I'm feeling the need to mention it again (or at all). Perhaps there's sometimes a desire to write with a fresh perspective, unfiltered and not influenced by past thoughts. But then I think there's something to gain from establishing some continuity here.
Looking back, I see some foresight in my last entry that, for better or worse, was somewhat of a self-fulfilling prophecy. Ended up having more travel woes, delays, and general work stress that pulled the rug from under me and I just wasn't able to cope with that this week. Won't spend too much time here ruminating on events that unfortunately are sometimes unavoidable. I'm glad I was able to see them coming and am now hoping the brunt of it has passed.
After a crappy week that only featured two runs (4 on Monday and 12 on Wednesday) I got out onto the trails in Rock Creek Saturday morning for an hour or so with Rob. It's amazing how much running with company can make a difference. Calling it an 8 mile effort.
Had a show with the band Saturday night that was a blast but didn't help me wake up early for a run today. I was probably already dehydrated when I got out to RCP again around 1pm, looking simply for up to two hours on my feet on mostly unpaved trails. Run began somewhat precariously today as the discomfort in my right foot coupled with my hunger and sense of defeat from the week brought me pretty close to walking back to the car. Decided to pace myself and take it easy, which today took the form of a few more water stops than usual. I fell into a rhythm by 30 min or so but overall today was somewhat of a slog. In retrospect, I felt much better after the run, and that feeling continues physically as well as mentally for having stuck it out. Calling it 13 miles, 1:40. I know it's a risky game to continue on in the midst of my foot issues, but I've been here before and this feels surmountable. So far the best remedies are stretching, massage, and being conscientious of my shoe choices (decided that the more minimal shoes will be limited to the track and shorter runs on soft surfaces). Otherwise it's the heavier shoes (Brooks Adrenaline) I'm more accustomed to.
Got another couple of bigger weeks ahead of me before I start winding down leading up to MCM. At this point in the game during my buildup to Grandma's this spring, if you'd have asked me, I was almost certain I wouldn't start the race. I'm in a similar place after this week, but I'm licking my wounds and moving forward. Maia mentioned to me (she's often on the receiving end of much of my whining) that I should just go out and run how I feel, and reassess come taper. Two weeks out, if I feel comfortable with the idea of running a marathon, then all I have to do is focus on recovery. Pretty great wisdom coming from a non-runner.
Weekly total was somewhere around 37 miles.
Looking back, I see some foresight in my last entry that, for better or worse, was somewhat of a self-fulfilling prophecy. Ended up having more travel woes, delays, and general work stress that pulled the rug from under me and I just wasn't able to cope with that this week. Won't spend too much time here ruminating on events that unfortunately are sometimes unavoidable. I'm glad I was able to see them coming and am now hoping the brunt of it has passed.
After a crappy week that only featured two runs (4 on Monday and 12 on Wednesday) I got out onto the trails in Rock Creek Saturday morning for an hour or so with Rob. It's amazing how much running with company can make a difference. Calling it an 8 mile effort.
Had a show with the band Saturday night that was a blast but didn't help me wake up early for a run today. I was probably already dehydrated when I got out to RCP again around 1pm, looking simply for up to two hours on my feet on mostly unpaved trails. Run began somewhat precariously today as the discomfort in my right foot coupled with my hunger and sense of defeat from the week brought me pretty close to walking back to the car. Decided to pace myself and take it easy, which today took the form of a few more water stops than usual. I fell into a rhythm by 30 min or so but overall today was somewhat of a slog. In retrospect, I felt much better after the run, and that feeling continues physically as well as mentally for having stuck it out. Calling it 13 miles, 1:40. I know it's a risky game to continue on in the midst of my foot issues, but I've been here before and this feels surmountable. So far the best remedies are stretching, massage, and being conscientious of my shoe choices (decided that the more minimal shoes will be limited to the track and shorter runs on soft surfaces). Otherwise it's the heavier shoes (Brooks Adrenaline) I'm more accustomed to.
Got another couple of bigger weeks ahead of me before I start winding down leading up to MCM. At this point in the game during my buildup to Grandma's this spring, if you'd have asked me, I was almost certain I wouldn't start the race. I'm in a similar place after this week, but I'm licking my wounds and moving forward. Maia mentioned to me (she's often on the receiving end of much of my whining) that I should just go out and run how I feel, and reassess come taper. Two weeks out, if I feel comfortable with the idea of running a marathon, then all I have to do is focus on recovery. Pretty great wisdom coming from a non-runner.
Weekly total was somewhere around 37 miles.
Monday, September 19, 2011
Counting My Blessings
Greetings from Flint, Michigan. Doing some travel for work, and along with that comes the inevitable interruption of my routine. Hard to plan for this sometimes, no matter how prepared I think I am. Long night of planes and automobiles and crappy hotel rooms (someone in close proximity was pulling off a fat blunt all night, and the odor and smoke were permeating my room) last night, poor sleep, and a long ass day on my feet on hard factory floors makes me glad I got any miles in at all this morning. I'm glad, even though they were boring and slow on a treadmill. 4.1 miles, 35ish minutes. Thought I'd run this evening. Haha. The dogs are barking and the guys are looking to go to happy hour. I have no choice in the matter the way I see it.
Yesterday was a surprisingly peppy run back in DC before zipping out the door to catch a flight. Kind of muggy, but a nice run. 6.8 miles, 52:06. Excellent way to end the week in which I actually managed to eek out just over 70 miles. Excellent.
I'm definitely feeling the weekend's miles especially after today, and the travel interruption is sitting in the back of my mind as an opportunity to catch up on a little rest this week. This, coupled with the fact that I don't feel quite as tired as I have after recent big weeks makes me feel like I'm doing something right. So I'll count my blessings and play it by ear. Next weekend is a short-run weekend and I'm letting go of any lofty mileage goals.
Yesterday was a surprisingly peppy run back in DC before zipping out the door to catch a flight. Kind of muggy, but a nice run. 6.8 miles, 52:06. Excellent way to end the week in which I actually managed to eek out just over 70 miles. Excellent.
I'm definitely feeling the weekend's miles especially after today, and the travel interruption is sitting in the back of my mind as an opportunity to catch up on a little rest this week. This, coupled with the fact that I don't feel quite as tired as I have after recent big weeks makes me feel like I'm doing something right. So I'll count my blessings and play it by ear. Next weekend is a short-run weekend and I'm letting go of any lofty mileage goals.
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