The Long Run

Fast long run--first attempt in about a month. I ran from Bethesda down the Crescent Trail to Beach Drive and back. Set out for 14 miles cutting down to 8 fast miles in the middle of the run. The fast 8 were 47.45 and the 10 miles from 2-11 were 60.28 so this was definitely a productive day. In addition the overall pace of this run was only one second per mile slower than my half marathon in September and this was a mile longer--very happy about that. Splits: 7.11, 6.22, 6.21, 5.56, 5.57, 5.58, 5.53, 6.01, 6.00, 6.08, 5.52, 6.41, 6.30, 6.25.

Jingle Bell Jog 8k

I ran the Jingle Bell Jog 8k on Sunday morning. I decided to run this race at the last minute and I intended for it to act as a hard 5 mile tempo run to work on strength. I settled into the pack from the start and tried to stay within reach of the leaders the entire race which worked well. I wasn't intending to kick in this race but with 800 to go I was still with the lead pack so I decided to try and win the race. I took off right before the last turn and went full speed up the steep hill to the finish. It was such a dramatic change in speed that no one was able to react fast enough. I won the race by four seconds.

I ended up running 28:42 for 5:47 pace. On this course I'm pretty happy with the time and how it felt--I felt very relaxed through 3.5 miles and still in control past that point. It was also good practice to run in a tight pack for five miles--and a lot of fun to say the least since I do almost all of my workouts and long runs alone.

This will probably be my last "race" for a while (unless I decide to do a New Years Day race) so for now it will be back to training hard. I found out on Sunday night that I got into the Cherry Blossom 10 miler so that will be my focus (along with Pike's Peek) for the next several months.

Speedwork. Finally.

I finally did some speedwork on Thursday morning and it was fantastic. I went to Aspen Hill Park in Rockville (?) to do the workout on a 684 meter grass loop I'd measured out on Tuesday. The 1.5 mile out and back section of the Rock Creek trail that starts at the park is great for warmups/cooldowns and the loop is pretty runnable with good (but not perfect) footing. Cross country at its finest.

I did 4 x 200 (100j) @ 40%, 8 x 150 (100j) @ 60%, 4 x 200 (100j) @ 40%. It felt awesome and I really got moving on the 150s despite it being about 25 degrees outside with considerable wind. I put on my new cross country spikes for the 150s which really helped accelerate the workout as I've been doing basically all of my running in full weight trainers for the last several months.

I also began lifting again this week which will be a huge positive I think. I'm a bit sore but once I get in the rhythm I think I'm gonna start feeling a lot stronger on my runs.

Phase 2

Today markes the last day of my initial training phase. This consisted of almost exclusively longer runs with pickups in the middle ranging from 0.5 miles to 2 miles as well as a fast long run. After a disappointing long run today I know I still need to work on strength and will continue to do so...but its time to incorporate some faster stuff as well.

This coming week I will replace one of my interval/fartlek/pickup workouts with a shorter, faster track-style workout. This will serve as leg prep for faster interval workouts I'll likely begin in February. This should also give me a little zip to help improve my pacing on longer workouts--so I'm very anxious to get started.

Turkey Chase 10k

I ran the Turkey Chase 10k this morning in Bethesda. After trying to take the race pretty seriously last year (and failing to run well) I decided to run it as a workout this year and just try to have fun. I set out to run 5:45s but more importantly get in a good, hard 6 miler staying relaxed throughout. I ended up running about 36:24 (5:52 pace) which I'm pretty happy with as I felt strong from start to finish.

This race is always a blast with all of the familiar faces around and this year did not disappoint. I ended up running the first four miles with Sam which was really fun, and also very helpful as he kept me focused and on pace.

Gearing Back Up

After a tough and unsuccessful summer filled with injuries, unbearable weather, a new work schedule, and concluding with a joke of a half-marathon at Parks, I've begun to gear back up for spring racing. My goal peak races for the spring are the Cherry Blossom 10 miler on April 3rd and Pike's Peek 10k on April 17th.

My training in the last two months has been a little different than usual. I've incorporated a lot of faster running in the form of fartleks and pickups into my base phase as well as my staple fast long run. I've also kept my recovery days short and easy (4-6 miles) which has allowed me to make my quality days really count.

After a bit of a training hiccup over Veteran's Day weekend with a trip to Vassar I'm back on track, having completed a 12 miler on Saturday with the middle 9 miles in 53:53 and a faster workout tonight consisting of some hill repeats and a few 1600 and 800 repeats both uphill and downhill on the Capital Crescent Trail between mile 2 and 3.

Week 36

I finally got some good volume in this week--although partly accidental because I was not planning to double Saturday, but did anyway because Danny George wanted to run. No complaints there.

After my long run Tuesday I did ten on Friday evening involving a workout of sorts. I ran from the gym to Rock Creek cutting up to the Trolley trail at Grosvenor ending up at Georgetown Prep. On the way to Prep I did a few sections (1.2 miles, 0.8 miles, 0.55 miles) @ 40% which felt great. My guess is I was running around 5.40 pace but who knows.

At Prep I got on the track and did 2 sets of 4 x 200 (100j) just to get my legs moving. The reps felt quick, possibly in the 31-33 range. I then headed back to the gym and lifted.

As long as I continue hitting good miles and incorporating harder and harder workouts I think I'll be ready for racing once September hits.

Totals:
Week 36: 68
August: 129

ADVENTURE Long Run

I went on an interesting long run today. I meant to get up early to do 14 before it got hot...but one thing led to another and I only got started at 9:50. I was planning to begin at Fletcher's Boathouse and incorporate Glover-Archibold Park into my run at some point. Due to rush hour traffic I ended up just parking at Chain Bridge because it was just much easier.

I planned to run across the Bridge to the Canal but noticed the "Potomac Heritage Trail" which looked enticing. The marker showed four miles to Teddy Roosevelt Island which I've always wanted to run around so I decided to take the trail. Bad idea. It was basically not runable for the first three of the four miles which was very frustrating. I'd be surprised if I averaged faster than 8:30 or 9 minute pace on the first four miles of the run.

I got to TR Island and enjoyed a few different loops around the trails before taking a GU and some water at the fountain and continuing south on the Mt. Vernon trail. I eventually crossed over into D.C. on the Arlington Memorial Bridge. I made my way to Georgetown and took a break there, desperately in need of water as temperatures had reached the mid 90s by this point in the run.

I continued north on the Canal toward Chain Bridge and was finally able to get some water at Fletcher's 12.5 miles into the run. It was just a short jaunt from there and I was finally done.

It was definitely fun to do a cool new loop like this--although I was ill-prepared and not in the kind of shape I need to be in for long distance running. I've got some work to do in the next five weeks before my half marathon--bring it on!

Week 35

Finally got back to a somewhat normal training volume this week. Although I planned two workouts I didn't end up doing either of them, which is fine since I had a few awesome runs this week. Ran 12.5 on Sunday and other 8 on Tuesday with Danny from our apartment. There are some really great loops we can do from home which I plan to take advantage of quite a bit. This is definitely a good location for running.

At the RnJ group run on Wednesday I ran with Matt and a few others. It was a big positive split since some kid pulled us out fast--dropping into the 6:20s before we hit four miles, then turned around early. Today was the first group run, possibly ever, that a WJ runner or alum has not been in the top group at the end of the run. Vassar represent!

I ran with Sam on Friday during the few hours he was in town. We did a loop from my place and got in a good ten. Its always a pleasure to run with Mr. Epstein. On Saturday evening I ran on the Canal with Will and I got in about 9.5 with most of the run in the 6:50s. The pace felt a lot harder than it was on the way out (I was feeling a bit lightheaded and tired), but felt great on the way back when I relaxed a bit and just rolled.

I'm happy with this week's efforts, but need to incorporate a longer over-distance run and some more structured workouts. Only four weeks until the Kentlands 5k and five weeks until the Parks Half--gotta shape up quickly!

Week 35: 61
August: 61

Week 34

What a week. Began with a run on Magnolia Road. Then got sick and took two days off. Then started to begin seriously training again. Had a great run with Jordan and Scott on Friday morning, then had an awesome solo run at Seneca Creek State Park on Saturday evening. While this week's mileage was the lowest in over seven months, I started to feel normal by the end of the week for the first time since early June.

Week 34: 37
July: 200