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