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

Boulder, Colorado

I spent the last five days in Boulder, CO hanging out with friends from college and doing a bit of running. All in all without a car Boulder isn't a great place to run in my honest opinion. Andrew and I did a bit of exploring from our house just off Pearl Street. We ran a good deal on the Boulder Creek Path which is nice but overcrowded and not quite long enough for anything serious.

We made our way to Chatauqua Park on one of the days to find the Mesa trail which proved pretty terrible for running. It was especially difficult because we had to climb for over a mile before getting to the park only to continue uphill for the next half mile or more, all on pavement, before getting to the beginning of the Mesa trail. After all of five minutes on the actual trail, it was time to turn back.

We also checked out Potts field which was very underwhelming, although the track was mondo and in pristine condition.

The one run I did thoroughly enjoy despite its difficulty was six miles with Andrew and Danny George (!) on Magnolia road. At about 8500 feet this dirt road was a tough run with the hills but my god was it beautiful (see above). The trip was awesome, but I definitely expected more from the running.

Week 33

I was pretty beat after the Twilighter, even with the day off afterward. Got in a decent run on Wednesday with the running group, but even then I felt heavy and my stride felt labored. I think the heat and humidity, and then the altitude I was in for the second half of the week definitely played a part in how I felt.

Totals:
Week 33: 44
July: 163

Week 32 and Looking Ahead

This week was geared toward preparing for the Twilighter 8k. It seems as if I've been training race to race since my injury which isn't the best plan but necessary since I'm not fit right now. The week went well and I had a successful race. My mileage increased once again and I'm ready to ramp it up another notch in the coming weeks.

I won't be racing for a while. I have decided to begin a short, eight week cycle to prepare for the Parks Half Marathon in September and then take some time off from running before training for a spring season. I hope to get my mileage and long runs up to have a successful race at Parks, and I believe I will be fit by then if my training continues to improve. I'll most likely do the Kentlands-Lakelands 5k the week before Parks as a tune-up/final hard workout, but will not race otherwise. Bring it on!!

Totals:
Week: 53
July: 119

Race Report: Rockville Twilighter 8k

In short: My time was terrible but I believe I raced very well. While my fitness isn't where it should be and it was ridiculously hot, I had a great racing mentality and made very good tactical decisions during the race. I love this race and will run it every year regardless of my fitness. I ran 28:07 with a last mile of 5:18 which is very encouraging--I think with a bit more training I would have PR'd for the course tonight. My 52nd place finish was my highest ever in a competitive field so I can't complain. The Michelob Ultra tasted as good as always after the race. Now time to get back to training!

Pre-Twilighter

In an effort to get my legs used to running fast again before the Twilighter on Saturday, I ran hard on both Wednesday and Thursday evenings. I ran with Dan Dunbar on the Wednesday night run for 8 miles--easy for him, hammering for me. We hit 2 miles on the Rock Creek trail on the way out in 6:11 and 6:04 and probably had a good 5 or 5.5 miles at 6:00 to 6:15 pace during the run. I was beat by the end, especially in the weather.

Thursday I wore my Kinvaras and ran from the gym over to Georgetown Prep. I got on the track in the middle of my run and did 4 x 200 (100j), 2 x 150 (250j), 4 x 200 (100j) just to get my legs moving and shake out any fatigue from the day before. I was a bit tired the next morning but I got the desired effect of sharpening my legs a bit.

Week 31

I'm definitely feeling healthy but I didn't kill it this week. Felt really good just about every day so I think what I'm doing is good. One more week until the Twilighter...I'm starting to get confident about it!

Totals:
Week 30: 47
July: 66

Track Workouts

I've done two track workouts this week and a brisk 7 miler to try and snap myself back into shape quickly. Monday I did a very short workout in the middle of a 6 miler that consisted of 4 x 200 (100j), 2 x 250 (150j), 2 x 150 (250j), 4 x 200 (100j). I did the whole thing in Kinvaras which felt great. I was definitely rusty, but by the second 150 my legs were starting to respond and move quickly.

Wednesday evening I did the "New Trails" 7 mile out and back in Cabin John. Although I didn't time it I was definitely going sub 6:00 pace on some sections on the way back and probably PR'd for the run. I just felt amazing and it felt great to drop the pace as low as I did.

On Thursday evening I hit the track again for a longer (but still relatively short) workout. I did 4 x 200 (100j), 4 x 300 (100j), 4 x 300 (200j), 2 x 150 (250j), 4 x 200 (100j) focusing on the second set of 300s and the 150s. I timed that set of 300s and hit 52, 52, 45, 45. The first two were meant to be comfortably fast and the second two were supposed to be fast. The 150s afterward were awesome, I felt like I was flying. I wore track spikes for the first time in several months and it was a good idea. The rest of the workout was @ 40%--or comfortably fast but relatively easy.

I'm gonna keep the intensity up and the mileage reasonable, and hopefully I'll be able to pull it out at Twilighter. Its just over a week away and I'm pumped!

Week 30

I was away all week on Sea Island in Georgia. Lots of golf and beach and some running. I tried to make sure my leg was 100% upon returning home, which I believe it is (for the most part). Went 6 flat pace for a few miles on Friday and it felt good, although I'm definitely a bit rusty. This upcoming week will be interesting--gonna try and sharpen up quickly for the Twilighter 8k in two weeks.

Totals:
Week 30: 40
June: 215
July: 19