The week began the day after my workout with Andrew and Scott--I did a 12 miler at Old Anglers Inn with the first 6.5 on the trails and the remainder on the Canal. Although I was tired from the previous day's workout, I felt good and was determined to pick up the pace for a bit on the Canal. After running mile 6.5-7 at low 6:20ish pace, I hit 6:07, 5:55, 5:55 for the next three and then shut it down. 6 minute pace is becoming more and more natural, as this by no means felt all out.
Tuesday morning was back to the track for an even longer leg prep workout than last week consisting of 5 x 200 (100 jog), 4 x 300 (200 jog), 2 x 150 (250 jog), 5 x 200 (100 jog). Once again, entirely untimed and in trainers for the first set. I felt a bit stiff at first, but once I got to the 150s I felt smooth and fast. I am definitely getting accustomed to being on the track running fast again.
I traveled to Vassar on Thursday night and met up with Anthony on Friday afternoon for a 9 miler including a 4 mile tempo section in the middle. We did a bit over 2 loops of the Zak's Way/Boardman loop which proved to be an awesome loop for a tempo run. I hit the miles in 5:51, 5:46, 5:47, 5:46 for a total of 23:10. I really felt awesome on this run--the pace felt very relaxed until sometime early in the fourth mile, where I just had to be a bit more conscious about keeping up the pace. It was really nice to have someone to run with on a workout again this week--it makes it so much easier.
Saturday was an easy Golf Course loop with Anthony and Johanna--even though it was about 10 degrees out it was great to run with both of them. I'm definitely looking forward to running with Anthony a lot next week.
Totals:
Week 8: 60
January: 241
Season: 366
Saturday, January 30, 2010
Monday, January 25, 2010
A New Run
Today, I parked on Jones Mill Road along the Rock Creek trail and ventured into the woods in search of a new run. I found a decently sized trail network (not more than a couple miles of trails at most) but more interestingly a shortcut to the Silver Spring/Forest Glen area.
I proceeded down a charming little road until I soon found myself at Georgia Ave, and knew the Sligo Creek trail was close. I poked through a neighborhood across Georgia and finally came across the trail about 3.5ish miles into my run.
I had never been to this trail before, but it reminded me a lot of Rock Creek and thus was pretty awesome. After following it for a little over a mile, I turned back and took the quickest way back to my car, which ended up being just over 1.5 miles away.
Its always nice finding a new place to run, and I will definitely take advantage of both these trails now that I know how close together they are. Just when I thought I had discovered all of the great places to run around here--I find another one. And hopefully there are many more to discover in the future!
I proceeded down a charming little road until I soon found myself at Georgia Ave, and knew the Sligo Creek trail was close. I poked through a neighborhood across Georgia and finally came across the trail about 3.5ish miles into my run.
I had never been to this trail before, but it reminded me a lot of Rock Creek and thus was pretty awesome. After following it for a little over a mile, I turned back and took the quickest way back to my car, which ended up being just over 1.5 miles away.
Its always nice finding a new place to run, and I will definitely take advantage of both these trails now that I know how close together they are. Just when I thought I had discovered all of the great places to run around here--I find another one. And hopefully there are many more to discover in the future!
Saturday, January 23, 2010
Week 7
This week was intense in terms of both volume and speed. Had a miserable long run with Johanna on Sunday--did a road loop in Gettysburg that would have otherwise been beautiful if not for the terrible weather. 35, raining, and windy is definitely not ideal running weather and to top if off, I was soaked in the first 5-10 minutes which really sucked.
Got another leg prep workout in this week which went much better than last week. Did the same workout but added in 2 300s with 200 jog after the first set of 200s. Switched into flats after that first set of 2s and just felt really smooth. Once again I didn't time anything, which was nice because although I have no idea how fast I was going, it felt like a great effort and I wasn't tempted to drop it down to 28 or 29 on the last set.
I did my first double of this training block the day after which put me at 40 miles in the first 4 days of the week, and while I felt great I took it easy Thursday and Friday to make sure I wasn't overdoing it.
On Saturday I got the chance to run with Andrew Sovonick and Scott Koonce, two great guys that I hope to run with again in the near future. We did a 10+ mile run on the Millennium trail in Rockville, a pretty awesome paved path through Rockville marked every half mile. We incorporated 4 x 6 minutes at tempo which went really well. I haven't done much under 5:50 pace so this was a nice effort as the first 3 segments were in the 5:40s and on the last interval I came through in 5:37--which felt surprisingly smooth, especially for it being at 6:45 in the morning!
Today's workout shows me that my training is progressing well, as I'm probably in better shape now than I ever was this fall. I definitely plan to keep that trend going!
Totals:
Week 7: 61
January: 181
Season: 306
Got another leg prep workout in this week which went much better than last week. Did the same workout but added in 2 300s with 200 jog after the first set of 200s. Switched into flats after that first set of 2s and just felt really smooth. Once again I didn't time anything, which was nice because although I have no idea how fast I was going, it felt like a great effort and I wasn't tempted to drop it down to 28 or 29 on the last set.
I did my first double of this training block the day after which put me at 40 miles in the first 4 days of the week, and while I felt great I took it easy Thursday and Friday to make sure I wasn't overdoing it.
On Saturday I got the chance to run with Andrew Sovonick and Scott Koonce, two great guys that I hope to run with again in the near future. We did a 10+ mile run on the Millennium trail in Rockville, a pretty awesome paved path through Rockville marked every half mile. We incorporated 4 x 6 minutes at tempo which went really well. I haven't done much under 5:50 pace so this was a nice effort as the first 3 segments were in the 5:40s and on the last interval I came through in 5:37--which felt surprisingly smooth, especially for it being at 6:45 in the morning!
Today's workout shows me that my training is progressing well, as I'm probably in better shape now than I ever was this fall. I definitely plan to keep that trend going!
Totals:
Week 7: 61
January: 181
Season: 306
Thursday, January 21, 2010
Hip Flexor
So I've been dealing with a hip flexor injury for over two years now, and each time I try and increase my mileage after some down time it always seems to flare up again. It was right on schedule this time, as it started to bother me last Friday.
It was a bit of a worry into the early stages of this week. It wasn't bothering me enough to take time off but gave me a bit of a scare as I continue to increase mileage and do more and more faster running. Luckily, I've learned how to deal with it pretty well, so this week has involved a lot of flexibility exercises, leg raises, and stretching. I've also become more conscious of my form and have to remember to lean a little more forward from my hips.
It seems as if I've dealt with it properly--the pain has subsided and I've had a few runs where I've felt nothing which is a great sign. Another bullet dodged--this is definitely one of the advantages of post-college running. Being able to make my own schedule and alter it as I wish has allowed me to stay more healthy in the last six months than I ever could while in school.
Now that I'm feeling healthy again, I just need to keep it that way!
It was a bit of a worry into the early stages of this week. It wasn't bothering me enough to take time off but gave me a bit of a scare as I continue to increase mileage and do more and more faster running. Luckily, I've learned how to deal with it pretty well, so this week has involved a lot of flexibility exercises, leg raises, and stretching. I've also become more conscious of my form and have to remember to lean a little more forward from my hips.
It seems as if I've dealt with it properly--the pain has subsided and I've had a few runs where I've felt nothing which is a great sign. Another bullet dodged--this is definitely one of the advantages of post-college running. Being able to make my own schedule and alter it as I wish has allowed me to stay more healthy in the last six months than I ever could while in school.
Now that I'm feeling healthy again, I just need to keep it that way!
Saturday, January 16, 2010
Week 6
Ran with Johanna a lot this week (which was great) as she was down in Bethesda from Sunday to Wednesday and then I traveled up to Gettysburg on Friday afternoon. Sunday we got in a great 12 miler from lock 7 on the Canal, hitting sub-42 on the way back. We also got on the Landon track on Tuesday where I did 4 x 200 (100 jog), 2 x 150 (250 jog), 4 x 200 (100 jog), all untimed. It was a bit of a shock to my system to be running fast again, but this was meant to be an easy leg prep workout with 2 fast 150s in the middle. I probably started off too fast as I was exhausted by the end, but hopefully I'll feel infinitely better when I get back on the track next week.
Friday was another Canal day--this time for 10 with the same goal as the last Friday. Kept it easy for the first 3 miles then hit 6:10, 5:59, 5:51, 5:54, took a rest mile at 6:26 and came back to hit mile 9 in 5:56. This was a great run--was finally able to get out on something fairly flat and just roll. Great to hit 4-9 in 36:16, but need to work on making these runs more continuous. I'd like to eventually eliminate the "rest" mile and make it a more sustained effort.
Totals:
Week 6: 55
January: 120
Season: 245
Friday was another Canal day--this time for 10 with the same goal as the last Friday. Kept it easy for the first 3 miles then hit 6:10, 5:59, 5:51, 5:54, took a rest mile at 6:26 and came back to hit mile 9 in 5:56. This was a great run--was finally able to get out on something fairly flat and just roll. Great to hit 4-9 in 36:16, but need to work on making these runs more continuous. I'd like to eventually eliminate the "rest" mile and make it a more sustained effort.
Totals:
Week 6: 55
January: 120
Season: 245
Saturday, January 9, 2010
Week 5
The snow and ice was a bit of a hindrance again this week with the weather over the weekend but definitely made do. Got a few runs in with Sam mid-week which cut down on the boredom of road running. I'd much rather be on the trails but what can you do. Great to be able to run with him two days in a row before he heads off to Spain on his study abroad trip.
Was planning to do another quick "long" run at the beginning of the week but pushed it to Friday and had to stay on the roads to do it due to the weather. Ended up doing my new North Bethesda loop which proved a tough 8 miles with all the hills and turns. Same plan as last Sunday--try to drop it to 6 flat(ish) for a while then come back up. Was pleased to hit the middle 4 in 6:04, 6:07, 6:07, 5:47, but was incredibly tired upon getting back home.
Saturday's run was awesome as I ran on the snow covered trails at Old Angler's inn. Theres something about running through the snow that never gets old. This has gotta be the most fun I've had on a run in a while.
Totals:
Week 5: 50
January: 65
Season: 190
Was planning to do another quick "long" run at the beginning of the week but pushed it to Friday and had to stay on the roads to do it due to the weather. Ended up doing my new North Bethesda loop which proved a tough 8 miles with all the hills and turns. Same plan as last Sunday--try to drop it to 6 flat(ish) for a while then come back up. Was pleased to hit the middle 4 in 6:04, 6:07, 6:07, 5:47, but was incredibly tired upon getting back home.
Saturday's run was awesome as I ran on the snow covered trails at Old Angler's inn. Theres something about running through the snow that never gets old. This has gotta be the most fun I've had on a run in a while.
Totals:
Week 5: 50
January: 65
Season: 190
Wednesday, January 6, 2010
Lifting
Another change in my training this winter has been my lifting routine. During the fall I had continued my 2 days/week plan from the spring of one day being all around body builds and the second days being olympic lifts. While this certainly prepared me well for the 400 last spring, I felt sluggish over long distances and generally heavy during the fall.
I've put much less of an emphasis on lifting in my new training block thus far, spending less time in the gym and not worrying about missing a session. I've incorporated more reps and sets, lower weight, and regulated (and I assume less) rest in between sets. I've also slightly changed the exercises I've been doing.
My new plan is as follows:
Day 1: bench press, seated rows, squat press, romanian dead lifts, core, hip exercises
Day 2: pushups, pullups, dips, olympic lifting progressions (but no actual lifts), core, hip exercises
This new routine is designed to increase flexibility and decrease substantial muscle buildup, and so far I have felt much better. I'll have to see how it works out!
I've put much less of an emphasis on lifting in my new training block thus far, spending less time in the gym and not worrying about missing a session. I've incorporated more reps and sets, lower weight, and regulated (and I assume less) rest in between sets. I've also slightly changed the exercises I've been doing.
My new plan is as follows:
Day 1: bench press, seated rows, squat press, romanian dead lifts, core, hip exercises
Day 2: pushups, pullups, dips, olympic lifting progressions (but no actual lifts), core, hip exercises
This new routine is designed to increase flexibility and decrease substantial muscle buildup, and so far I have felt much better. I'll have to see how it works out!
Saturday, January 2, 2010
Week 4
My confidence was definitely boosted this week as I had a very successful run on Sunday and proceeded to feel great the rest of the week. Sunday was a 10 miler along Beach drive from the D.C. line (where else is there to run with all the snow?). My plan was to get warmed up and then drop the pace to 6 flat(ish) for as long as it was comfortable. Got to 3 miles in about 19:20 and decided to drop it down, and hit the next 3 miles in 6:02, 6:00, 5:49. Was getting a bit tired so took a rest mile at 6:42 and took the two after in 6:12 and 6:08. Pretty happy with the result, as a 65 minute 10 miler in the fall was a difficult workout. Finished in around 64:30 and while I felt pretty beat afterward, my legs felt fresh and ready for more on Monday.
Had a great run Thursday on the Crescent trail with Danny George, Sam Epstein, and Will Palmer. Not only was it nice to have some people to run with for once, but its great to get out there with old high school teammates and rivals and relive all of the awesome summer training we did together in high school and college.
Headed up to Gettysburg after that and finished out the week with Johanna--had a bit of a tough time on Friday's 9 miler but finished out the week well. I'm confident that my training is going in the right direction!
Totals:
Week 4: 45
December: 125
January: 15
Season: 140
Had a great run Thursday on the Crescent trail with Danny George, Sam Epstein, and Will Palmer. Not only was it nice to have some people to run with for once, but its great to get out there with old high school teammates and rivals and relive all of the awesome summer training we did together in high school and college.
Headed up to Gettysburg after that and finished out the week with Johanna--had a bit of a tough time on Friday's 9 miler but finished out the week well. I'm confident that my training is going in the right direction!
Totals:
Week 4: 45
December: 125
January: 15
Season: 140
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