July 12 - July 26

M - AM 8 PM 5
T - 10
W - Workout at BCC with team, 4 by 1 mile workout (see older post)
Th - 10
F - 10, 5 strides
S - 18
S - 7
Total - 80

M - 12
T - AM 8 PM 4
W - AM 20 minutes easy, 10 minutes at tempo effort, 5 minutes easy, 10 by 1 min at 5k effort, 1 minute jog on grass in West Potomac Park, 15 minutes easy - 11 - continuous workout
PM root canal
Th - AM 10 PM 5
F - 11
S - Crystal City Twilighter - 16:10, 25th place, 10 seconds faster than last year - 9
S - 15
Total - 85

A video of the race -- commenting on the GRC and Pacers rivalry -- by the one and only filmmaker known as Tow Path: http://vimeo.com/5795097

Interview with Christopher Raabe

Raabe, a D.C. runner who runs for The Running Company, recently became the first American in many years to win Grandma's Marathon. He ran 145 MPW in preparing.

http://dailynews.runnersworld.com/2009/07/a-brief-chat-with-christopher-raabe.html

Had a decent 3 by 1 mile workout last night with the team. My 4 by 1 mile workout, on the other hand, was not as good ... But I am fairly sharp for this stage in my training. We've had an awesome group lately, and I just try to hang on.

4 by 1 mile (one lap jog for rest): 5:03, 4:58, 5:00, 5:10

WRR Spring Rankings

I ran three D.C. races this spring and was ranked 45th.
George Washington Birthday Classic 10k - 6th, 34:10 for 6.4 miles
National Half Marathon - 7th, 1:11.52
Frederick Marathon - 1st, 2:37.06

Several of my teammates are ranked ahead of me:
http://www.runwashington.com/news/1540/

I have some upcoming 5ks: Crystal City Twilighter is July 25 at night in Arlington. On Aug. 8, I am heading to Jersey for the Asbury Park 5k. The emphasis right now is on readying myself for a huge August and September, so whatever happens in these 5ks (which I imagine will not be much) happens.

July 6-12

You could really feel the heat today. Is summer here?

Turned 28 this week, and lately I feel like I have an oversize engine running inside a West African bush taxi. Emily says I need more sleep.

M - 10
T - too much work
W - 13 with 30 minutes tempo on towpath
Th - AM 10 PM 5, lift
F - 10
S - 10 with Dad, a tour of D.C.
S - 17
Total - 76

Not bad for six days, but would have liked to hit 80 this week.

Training June 26-July 5

M - 7, lift
T - 10
W - AM 10 PM 3, lift
Th - 10 with 6 by 3 minutes on, 1 minute off and 10 times 30 seconds on, 30 seconds off in West Potomac Park. Would have liked to do 8 or 10, but body was rebelling. The workout called for a surface other than road - did the 30-second accelerations on grass.
F - 10 from store with team, 5 strides
S - 10
S - 16. Ran out to C&O towpath - out in 55, back in 52

Total - 76