Monday - AM 10 PM 4
Tuesday - 13 easy
Wednesday - Worked out on track with Dirk De Heer, Karl Dusen and Patrick Murphy. Workout was 2 sets of 3 times 1K. Rest was 200 meter jog between intervals and a 600 jog between sets. Drafting off a very talented group, I ran my best 5k-10k-style workout in quite some time, averaging 3:02. Averaging this for 6 by 1K is much better than 16:10 on the roads, and it makes me remember how much I used to love running on the track in college. After struggling through XC and putting in a big winter break, in the spring (finally) I would find a groove. Can I go sub 16 in New Jersey Aug. 8? - 11
Thursday - PM 10 on treadmill
Friday - AM 12 PM 5
Saturday - 10 with team. Some of us were hurting some from Christopher Raabe's victory party the night prior, but I don't think we ran like it.
Sunday - 18 with team. We ran through the roads of Rock Creek Park and got nailed by a rainstorm. Felt a bit tired today. The goal was to go 20, but by 2 hours my body had had enough. Went to a late Saturday night movie and the lack of sleep hurt me. Reminds me of what the narrator says in the "Big Lebowski" ... Well, sometimes you eat the bar, and sometimes, well, the bar eats you.
Total - 93
After seven straight weeks up -- 72 to 93 --I will come down a bit next week (80) and then begin a true marathon buildup.
Sunday, August 2, 2009
Sunday, July 26, 2009
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
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
Thursday, July 16, 2009
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
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
Monday, July 13, 2009
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.
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.
Sunday, July 12, 2009
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.
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.
Sunday, July 5, 2009
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
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
Sunday, June 28, 2009
Last Two Weeks
M - 10
T - 8
W - 8 by 3 minutes on, 1 minute off through Rock Creek Park with Reaves, Murphy and Dirk - 10
Th - 9
F - 8
S - 10
S - 15
Total - 70
M - 10
T - 7
W -
AM - 3
PM - Track, with team - 2k (6:36), 1k (3:11), 2k (6:36), 1k (3:10), 2k (6:40). This was my first track work since marathon, so I was pleased to feel in control at 5:20 pace for the 2ks and about 5:01 pace for the 1ks. Temps were in the 90s. -- 9 for day (arrived late, short warm up)
Th - 10
F - 10
S - 16 with team starting in Georgetown
S - 7
Total - 72
The marathon recovery phase over, I seem to be in a good place right now, as I build my mileage back up and mix in some hard workouts. The basic plan from here is to get back to the 90 range by July and prepare for huge months in August and September. Track workouts with the team will be my primary workout for the week. Long run, this week, should be back to 2 hours.
T - 8
W - 8 by 3 minutes on, 1 minute off through Rock Creek Park with Reaves, Murphy and Dirk - 10
Th - 9
F - 8
S - 10
S - 15
Total - 70
M - 10
T - 7
W -
AM - 3
PM - Track, with team - 2k (6:36), 1k (3:11), 2k (6:36), 1k (3:10), 2k (6:40). This was my first track work since marathon, so I was pleased to feel in control at 5:20 pace for the 2ks and about 5:01 pace for the 1ks. Temps were in the 90s. -- 9 for day (arrived late, short warm up)
Th - 10
F - 10
S - 16 with team starting in Georgetown
S - 7
Total - 72
The marathon recovery phase over, I seem to be in a good place right now, as I build my mileage back up and mix in some hard workouts. The basic plan from here is to get back to the 90 range by July and prepare for huge months in August and September. Track workouts with the team will be my primary workout for the week. Long run, this week, should be back to 2 hours.
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