The week in a nutshell

70 mile week after tomorrow

Workout Wednesday consisted of 5 x mile w/ 400 jog rest
   4:55
   4:50
   4:45
   4:40
   4:36
     The workout felt very smooth... We had a HUGE group at the track including our GRC ethiopians who made it to a workout.   I was very happy to see some guys starting to make some nice progressions in their training as well and going into next weekends club nationals, we are looking strong. 

The Eagles played a nice game to defeat the Texans on National tv thursday night.  Vick continued to show his strength as both a runner and now as a pocket passer, Lesean McCoy is making his bid for a Pro Bowl spot in the backfield...  We will have Asante Samuel back in the lineup next week against Dallas.  I despise the cowboys!

Tomorrow we are meeting at cell phone tower field for a follow-the-leader workout in the spikes!

Rock n' Run 10k Race Report

I ran the rock n' run 10k this morning.  The competition was not there at all this year compared to recent years when someone will show up (mike Syrnick PSU alum and sub 9 steepler showed up last year) but not this year.  I held the previous course record from last year at 32:14 and was simply just trying to get under 32 minutes (which i felt would be a tough task considering the terrain).  I however went out like a bat out of hell and purposely banked some time in the fast steep first mile.  4:40 i heard as i came through mile 1 and onto the dirt trail that sent me flying down to the sharp 90 degree turn where Agony hill greeted me.  I poured a lot of sweat and blood on repeat hill miles on Agony over the years so we know eachother well.  I tempo'd the first portion and after I hit the steep section and got the the final gradual 400 meters of the climb, i worked it back in.  9:52 was mile 2 (a 5:12) expected... I knew i had a flat mile for the 3rd mile to start clicking... and i did... I hit another sub 5.  Then hit a short but very steep climb for about 100 meters... the climb continued for the next 500 meters or so but was gradual for most of it.  I then bombed down a 600 meter steep steep downhill where i knew i had to go balls to the wall to bank some more time.  I leaned forward like a crazy out of control kid in his first trip down the steep neighborhood hill on his Big Wheel (god i wish i still had my Big Wheel)...  After my short lived fantasy it was back to business, i hit the base of the descent and began to work and short rolling section of hills.  I hit mile four in 19:59.  I was where I wanted to be but knew the last 4 miles were the hardest... I tempod the next section of steep hills and once i got to the top i knew i had to put everything in the rolly (predominately downhill section) that came up next... i did this... it hurt but i knew i needed to get as many seconds in the bank as possible for the final 1.2 miles.  I hit mile 5 in 24:57 and was feeling it... I hit the trail that began the start of the long and steep climb that would exit me from the park and back towards the start finish area...  I got off the trail and into the open for the final 400 meters of the hill before I was able to hit the flat final 600 meters of the course... I was hurting bad as my legs were numb but my form never buckled... my breathing felt good... I got into the school parking area and made the final turn for the final 500 meter straightaway.  The wind was furiously whipping and i kicked as hard as I possibly could.  I hit mile 6 in 30:20.  I was getting stood up in this wind... I ran through the line and saw the clock at 31:30.  31:33 was my official and gave me much satisfaction as I got a great workout in and in hindsight, i was only 18 seconds off my PR set only two weeks ago on pancake flat (beautiful weather) Veterans Day.  This was a good sign that fitness is coming back. 
Next:  USATF Club XC Championships (Charlotte, NC) in two weeks.

The map above was the elevation profile (The white is the elevation and the blue is the outlining). for the Rock n' Run 10k 2010.  It was one of the toughest course I have run for that distance.  I was running the time trial of my life (being that no one was within 6 minutes) up until just past the 5 mile mark.  I came through in 24:57 and was feeling strong but the long, steep uphill trail that began just past 5 miles was looming and i knew this would be tough.  With the gusting wind, the steep climb and the fatigue hitting my legs, I knew it would be a fight to keep close to the 4 sub or right at 5minute miles I have posted out of the previous 5 miles.  4:40(steep downhill), 5:12(uphill), 4:59(flat), 5:04(up and down), 5:02(uphill), 6:36(steep uphill-reverse of opening mile for final 1.2)
    I feel I am ready to help the GRC get a top ten finish at Club Nats.  Lets get it boys!!! 
   16 miles in for the day (4 pre race/ 6.2 race/ 6 post race)

Thanksgiving week!!!

This week has been a good week for running.  i am projected to be at about 65 miles this week with a day off. 
Sunday: 10.5 miles.  I met a handful of GRCers at Old Anglers Inn for a nice, relaxing run through carderrock along the towpath.  Beautiful weather and a beautiful meal followed at Chicken Out.
       Sunday Night Football was awesome with the Birds downing the Giants and therefore are the sole leaders of the NFC East!!!  That topped my weekend.


Monday:  10 miles (Workout!!!)
                 2.5 mile warm up
                 4 x 1mile w/ 400 jog recovery
                       4:55
                       4:50
                       4:46
                       4:38
                2.5 mile cool down
       * The workout felt really good.  It is funny how I begin the workout feeling sluggish on the slower intervals but by the middle to second half arrives  and the tempo has been picked up, I feel really good. 
Tuesday:  OFF Day!  0 miles
Wednesday:  10 miles

Last week and on to the next

Last sunday:  16miles
                           1 mile shake out/2 mile warm up/10k race/7 mile easy post race run.

   The Veterans Day 10k did not go exactly as planned but it still was somehow a PR.  My 8k and 10k personal bests are two of my weaker records, so bettering those times isn't something i jump for joy about.  At the same time, the way I raced, my training lead up being in the early stages and the time I ran, i was satisfied on the day.  31:15 for 10k.  Ran through 15:37 at 5k and duplicated that exact for the second half.  In hindsight (which Jerry agreed with), I should have latched onto the pack a few seconds up on Paul and I at the mile mark... from there they continued that pace, where we gave them room (which i felt was smart at the time) and go for them when they begin dieing off... I never slowed but at the same time never got much faster due to running solo for the last 3.5 miles.  It is easier racing in a group then running by yourself... 

Monday:  10 miles (easy/med) with Hanson on the CCT
Tuesday:  10 miles (easy) with sloane on the Trolley Trail
Wednesday: 11 miles:  Workout wednesday:
            6x1200:  74's/72's/70's
                   We hit them pretty much dead on... a few a bit faster but overall very consistent.  The workout felt good.
Thursday:  6 miles
Friday: 6 miles + 30 minute PM swim
Saturday:  15.5 mile long run (from my house down rock creek trail towards D.C line and back)
  74.5 for the week


   

GRC @ Veteran's Day 10k in morning

 

The air will be cool and crisp, the competition will be fierce. 

   This video says it all.... 

http://www.youtube.com/watch?v=dkBOI4lNfYs

  developing...

This could get good

"My training partners surround me with talent, enthusiasm and a hard work ethic; they are an amazingly inspiring group."  Deena Kastor.

This week has been consistent with the last two.  I will top off the week at about 65-68 miles (which is about where i was last week).  Sunday is Veterans Day.  I am going in with no expectations other than trying to take down the Ethiopian tandem who I just haven't been able to finish the job on in our last two meetings.  They are clearly better than me in talent, accolades, etc... but when one has the passion and determination to go after the opposition, where ones opponent feels no threat, that is when an upset can happen.  This is just a small little motivator i have.  The main focus of this weekend is to not only get in a good race that will build motivation but to help my GRC team win the team title at Veterans Day.  We have a solid team that could win it all but we will have to work to get the job done against our friendly? rivals from the south (pacers).

This week has been off to a nice start in regards to training:
sunday:  15.5 (zoo loop +)
monday:  9  (CCT/Bethesda loop from Chevy Chase store)
Tuesday: 10 (PM run with Karl on Tilden loop)
Wednesday:  12 miles  WORKOUT WEDNESDAY.
                    10 X 800 w/ 400 jog recovery
                          2:24
                          2:22
                          2:22
                          2:21
                          2:20
                          2:20
                          2:18
                          2:15
                          2:16
                          2:15
        ***Workout felt sluggish for the first 2 intervals... I felt I didn't warm up enough with strides, as we had to quickly jump in with Outlaw who was doing the workout we completed last weekend (2xmile + 4 x 800).  After the first 2 intervals i felt in sync and the remainder of the workout was solid.  Texas Paul, Hanson, Sam, Karl, Outlaw and myself worked really well together.  It truly is awesome to run in a group on longer workouts.  

Week in review

I did not attend to my blog much this week with it being a crazy week.   I hit 69.5 miles for this week feeling pretty good.  I need to get a bit more sleep as Wed and thurs nights especially I did not get more than 5.5-6 hours. 

Sunday:  Gobbin Gallop 5k: 15:22 (2nd place).
              2mile warm up
              5k race
              3mile cool down
                20minutes of crying due to Eagles performance
                  8 miles for day

Monday: 10 miles around North Bethesda (where I live)...
                Ran in the evening with Sam and Chris... We stayed moderate for much of the run but near 
                the end we picked it up some.  Afterwards we went to Buffalo wild wings for MNF.

Tuesday: 11 miles in AM.
               Due to election day, i was able to meet up with my N. Bethesda Distance Project buddies for
               a run through rock creek park.  We got on the trails some half way through and meandered
               back to Grosvenor.  Nice run

Wednesday: Workout Wednesday!!! (10 miles total)
               2.5 warm up
                2 x 1600
                4 x 800
                   all with 2 min rest (400 jog)
                4:58
                4:55
                2:23
                2:21
                2:19
                2:14
                   all with 2min rest (400 jog)
                          * felt good throughout workout.  Literally went for a ride thanks to great training partners Karl, Ryan, Paul and Sam.

Thursday:  10 miles in evening on Cap. Crescent from BCC
                       Met up with sam for an easy to 10 miler.  The run was nice and relaxed.  It was a light drizzle which after warming up felt great.

Friday:  Unexpected double run... AM: 3mile (shakeout...)/ PM: 7 miles
                   I had to drop my car off at the dealer during my lunch break but realized I had no way to get back to my school... I put my running gear on and ran an easy 3 mile shake out back to my school... After school, i got home and ran from my place over to Georgetown Prep and ran their 5k XC course and then came back to get in a nice PM run.

Saturday:  10.5 miles from GRC.
                  After a 1 hour drive to get to GRC... Ryan and I were surprised and very happy to see that Jerry and Charlie were still at the store.  We ran out to Haines Point to run the Vet's day course.  we added on a bit on the towpath to get in 10.5 for the day.

Gobblin Gallop Recap

15:22 for 5k at Gobblin Gallop this morning.  Alot of up and downs on the course.  The time broke previous course record by 8 seconds however I was beat in the last 800 by Demesse Tefera... I don't know what it is but I make foolish decisions in the last part of my race against him and Megressa.  I made a strong move with about 1000 to go and I did not have enough in the tank to finish the job.  Coach said my finish form looked really good and it is simply what it is... A rust-buster race.  Time went out the window and was not something to look at on this course.

Splits:
      5:02 (downhill mile... Tefera, myself and McDougal).. no one wanted the lead
      4:48 (uphill for 1200/400 down)... Tefera and I broke away (9:50 through 2miles)
      Final mile was uphill until the final 300 meters or so.  I grinded up it trying to get away... In hindsight, I should have sat on Tefera and waited for him to move.  I made the same mistake against Megressa... I ususally have a good kick and i have not been smart with utilizing my strengths.  Either way, i will take this performance as a motivator... Very happy with the race.  100bucks for 2nd.

10/30/10: A nice group run.

I met about 10 GRCers for the usual saturday run from the Georgetown store.  We headed out towards Fletchers and just before the right for Ernest loop, we turned around at about 31 minutes.  We picked up the pace slightly on the way back.  I am racing tomorrow and usually the day prior to a race I do not exceed 40 minutes.  I ran a bit further today but tomorrows race is simply a rust-buster/fitness indicator.  Feeling out the waters again and see where I am at.  The competition I am sure will be there (Pacers, GRC Ethiopia and company) and I will try to run with them as long as I can.  The trek to fairfax is going to suck, as I have avoided racing in VA like the plague (haha just kidding... i seriously though have never run a race in Northern VA!). 
  On another note.  The GRC team is getting wicked crazy with some new young talent that keep rolling in and joining the team. I am very excited to train with these guys on a regular basis. Recent aquisitions to the team include:
    Jerry Greenlaw(cortland state)- 30:36 10k
    Ryan Hanson(Allegheny college)-  3:53 1500, 14:40 5k
    Sam Luff (Cornell)    30:37 road 10k
  

10/30/10: 6.5 mile run.

After a really long work day (7:00-6:00pm); I got home, ate a snack and headed out for a quick shake out run.  I wanted to go around 9 tonight but felt I did not need to make myself do that.. Which, if i had done a full 9, that would be exactly the thing I was doing.  After the run, I met up with Karl and Sam to throw the pigskin around at Tilden Middle.  My right arm hurts.

10/29/10: 9 mile run from Chevy chase Store.

I met up at the Chevy Chase store last night for a run plus the Brooks night event.  We ran in the dark from the store down the dark CCT.  Thank you to Cotterell who had his head lamp, we were able to navigate down the CCT to the D.C line and back.  Once we got back, Sam and I added on a bit more to get an even 9 for the evening.  I felt good but my left calf was tight near the end of the run.  This is the same leg that I have had issues with my achilles.  I need to make sure I am stretching and massaging the area consistently to eliminate any issues. 
   Tonight I will get in around 9-10 miles, tomorrow will be an easy 8 miles and sunday I will race the Gobblin Gallop as my fitness indicator race.  No expectations, just get out and race. 

10/27/10: Workout Wednesday... 6 x 1200 w/ 2:30 rest cut downs

Met a big group of GRCers at BCC tonight for a workout.  Coach Jerry assigned 6 x 1200 w/ 2 1/2 min rest.  It was a cut down set up (like last weeks workout)... This was not intended to be a tough workout... but another easing back into the swing of things type of workout.  After a 3 mile warm up.  The splits to hit were 3:48 (for the first 2), 3:42 (for the second 2), 3:36 (for the third 2). 
   Ryan and I ran our splits in:
          3:45
          3:47
          3:42
          3:41
          3:34
          3:30
  We got a bit quick near the end but the workout felt very nice and easy.  Near the tail-end of the workout, I felt the way Jerry said I should last week, in the similar 8x800 cut down.  "Feel like you want to do more at the end of the workout but leave feeling hungry."  Ryan began to punch the pace in the last 250 and even though i was going ahead of pace, had that instinct to simply just go.  I need to become more disciplined with sticking to the pace...  Ryan is a great addition to our team and i can't wait until all of us are back in full swing and pushing one another!
 2.5 mile cool down

11 for the day

A recovery day and Repeat 12's tonight!

Yesterday was my recovery day for the week.  I am staying lower mileage still for the next few weeks before ramping up after Vets Day 10k.  Basically I am going into each week running mileage that would put me around 70 but taking 1 days off.  I have been feeling good with this and it is helping me through the tough allergies/sinus issues I deal with during this time of the year.  Having that one day of no running is huge.  However, next week I will be running my first full week.  Every other week I will be taking a day off but the day will include some nice pool running.  Pool running will be my way of getting my body in high aerobic shape for my Spring races.  Instead of tacking on another 20-30 miles to get me to be a 110-115 mile/week guy.... I simply aqua run the remaining minutes I need to get the same result (minus the pounding). 
  Tonight I will meet a large (and mostly new) group of GRCers at BCC.  Coach Jerry is putting myself, Outlaw and Hanson through repeat 12's.  We will run these like the repeat 8's i ran last week... gradually getting quicker each interval... It will be about a 12 mile evening. 

   developing....

10/25/10: What is with these warm temperatures!!! 8 miles

These warm temperatures after the cool, crisp weather we had this weekend was not welcoming for my monday evening run.  Whenever the temperatures change dramatically like they have, my allergies and sinus are effected by it.  After the first 20 minutes of the run being a bit of a struggle due to breathing, I was able to adapt and ended with a nice run. 
 

10/24/10: 15 mile Run and a Terrible day of Eagles Football....

I woke up very tired at 8:00am... I met up with the Outlaw, Hanson (not the teenie bop band), Scotty Koonce and Jimmy Daly.  We headed out on the trails from the line... We meandered around trails we have never been on that ran parallel with Beach Drive.  At times we would get lost (which we welcomed considering we were running for 1 hour and 45 minutes...)  but we always would regain our bearings.  We talked about a lot of stuff on the run... You know, the everyday things... Work, social life, Charlie Ban, training, and food.  15 for the day.
  The Eagles offense was not able to back up the fact that the last two games were not just wins over terrible defenses... Tennessee Titans are known for a lethal Defense that will shut the best offenses in the NFL down whenever they are on the field...  The Eagles offense showed signs early that they were ready to shut down the critics... The Defensive line shut down the always dangerous Chris Johnson...However, thanks to Ellis Hobbs lack of defending Wide receiver Kenny Britt, the Eagles suffered a run by the Titans in the second half (which included 27 unanswered points)... 37-19 final score... a terrible lose for philly...
   Wiggy's Priority list for Andy Reid this week...:
            1. Bench Ellis Hobbs and make him chase chickens around in a pen on the sideline... he will probably catch a cold before some pre-cooked tenders...
            2. Vick is Healthy, put the kid back in... He has played well against tougher opponents than Kolb has and he has that extra edge to his game with his legs... Please teach the guy how to QB slide though... No more being a hero!

10/23/10: 11 miles w/ GRC. + Team Meeting

 Photo above:  Ban flipping off random donkey at family campground...

I met up with several of my GRC teammates for a run from Chevy Chase, prior to our Fall Team Meeting.  We headed down the CCT to Fletchers, ran up some road I had no idea what it was... Then all the sudden found that I was the navigator, as Ernst, Ban and Dusen were running behind us.  As myself, Jerry Greenlaw (aka Outlaw), newcomer Sam Luff (former standout at Cornell, recently won the Great Race in 30:30 for 10k), Alabama/Texas/St. Paul/ Paul Guevara made a wrong turn thanks to my great navigation skills, we ended up heading down towards the chain bridge,... Charlie Ban saved the day when he ran us down to yell "you idiots are going the wrong way!"  We turned around, only going a little over a mile out of the way and headed back to wisconsin, got back on route and finished up a solid 11 miler in perfect temps.  I ran with gloves and a headband today... Fall is officially here!!! 
   After the run, we met at Panera for our team meeeting.  We got a lot of topics covered and the moral is high.  Our team has really grown in recent months.  We have got several key additions that add to our competitive front as well, which is really exciting!  We also have the making of a solid women's team forming which is nice to see.  I am looking forward to training with my teammates both new and old!  Here's to a successful Fall, Winter and Spring campaign!!!

10/21 and 10/22: A recovery day and an early morning run

On thursday I took the entire day off of no running.  I had a busy day and my track record is not too great when i am trying to squeeze a run in on a hectic day, when i am getting back into another racing season.

Today, I woke at 5:00am and was out the door by 5:20.  I ran a nice and relaxed 8 miles around my neighborhood.  After tomorrow's 10 miles from the store I will be looking at a week of about 58 miles that includes a day off. 

10/20/10: The rust buster workout... 11 miles for the day.

Last night I met up with Chicken Tender, Scott Koonce, Ryan Hanson and Chris Sloane for my first track workout of the fall.  Due to a soccer game at BCC, we worked out at Georgetown Preps beautiful facilities.  They have a carolina blue track, turf field and a really nice cross country course to warm up on.  Coach Jerry met me for the workout and had me start out the fall season with nothing too taxing... more just a workout to get my legs turning over again but still get some much needed strength in as well.  The workout was 8x800 cut downs:  starting at 2:30 and working down with 2 and 1/2 minute rest.  Chicken Tender and Ryan ran a workout that Klim proposed for Chicken Tender (5 x mile and 1x 800 cut down).  Though I was working out solo, it was a phenomenal feeling to get back out and get some quality in... My splits were as follows:
       2:30
       2:25
       2:26
       2:24
       2:25
       2:22
       2:19
       2:20
      The workout felt really controlled and relaxed... I felt like I was a bit all over the place with my quarter splits... Jerrry had to tell me frequently to relax, as I would come through in 68-70 near the end... Where I was not trying to run faster than 2:20 for this first workout back.  His plan is to simply ease back in, especially after just getting over a bronchial infection 2 weeks ago.  I got in some nice miles as well.  a 3 mile warm up/ workout was 6 miles total (w/ recovery) and a 2 mile cooldown.  it was nice to see Andy Chicken Tender run a great workout.  The boy is ready for sub 33 at Vets day!!!  Ryan Hanson is a great addition to our team and I greatly look forward to him being a top notch training partner this year.  Scott looked really good on his intervals considering he is just getting back into things after running chicago!  It was also nice but frustrating to see Red Fox at the track.  Nice because his presence is very welcoming as he is the leader of this team... but frustrating that he is not in his running garb throwing it down with us.  Soon enough (before he knows it), he will be back to his old form hungry as ever!        

10/19/10: Late night run after a looong day. 6 miles

I rose from bed at 5am today to get to work by 6:15am.  I had some work  I needed to get done prior to school today.  After school I had my usual middle school cross country practice until 4:15 then headed over to my graduate class that I am currently taking from 4:30-7:00pm.  After getting home and getting a bite to eat, I headed out and got in 6 miles tonight (left for the run at 8:30.  I was exhausted... I felt fine running but at the same time I felt that i was falling asleep while I was running... I got in my 6 mile run, showered, ate some more food and passed out until my alarm went off at 6:00am this morning. 

10/18/10: Cabin John Trails

  I met up with Jordan Snyder and Karl Dusen for a nice trail run around Cabin John.  The weather was overcast and the air was crisp... which is my favorite fall running weather.  We ran our usual route and looped up at Seven Locks road and back into the trails at the nature center.  8.5 for the day. 
 

10/17/10: Zoo Loop + (15 miles)

This morning I met up with Karl Dusen, Chris Bain and new GRC runner, Ryan Hanson for my first long run of the fall season.  The weather (like yesterday) was beautiful.  The wind was not as bad, therefore the temps were not as cool... However we took in the fact that we were no longer running in 100 degree heat waves like the oven summer we had this year.  We headed first on the trails and an easy clip and headed up the Hill that takes you out of rock creek and into Cleveland Park... We meandered around the zoo looking at some of the different animals (Pandas, Elephants and Flamengos...ohhh my!)  After our safari tour, we headed back onto beach and took the road back to The Line.  I quickly got in the car with Karl... grabbed some Einsteins, dropped KD off and got home to watch my Eagles lay the smack down on the Falcons.  Great day of football.... why???   EAGLES WIN!!!!   I am a bit worried about D-Jack's status after the horrible hit he withstood going for a high pass.  I have never seen a hit as bad as that... He is lucky he was not hurt worse.

Time to get back to work

This week was another very light week of just easy/short distance running.  My legs are feeling a bit wobbly but this is normal.
    all easy runs... very relaxed:
Sunday: 8 miles
Monday: off
Tuesday: 6 miles
Wednesday: 5 miles
Thursday: 7 miles
Friday: 10 miles
Saturday: _____
  Total:  46 for the week.

Next week begins Week I: 

Get at it GRC!!! + 2010-2011 plan to be annouced...

I love this song... it pumps me up no matter what I am doing when i hear it (esp. before i race)...! GRC is nothing but HEADSTRONG!!!  REPPPP it in the Windy city GRC!
In other news, the 2010-11 race plan will be set soon.  Coach Jerry has given me some solid options.  In a nutshell:  two races prior to USATF club xc champs.  A low-key tune up race in the next 3 weeks followed by Veterans Day 10k to see where the fitness is.  From there get ready to run a nice race at club xc champs in North Carolina.  After that the plan is to get the training volume up and get ready for the late winter/early spring half marathon (Shamrock looks to be the one however not sure what is happening with Houston).  After Shamrock, Cherry Blossom or Parkway 10miler are options and seeing how the winter training goes, a debut marathon is also in discussion late spring.

more to come

Committed to nip this in the bud!

   3rd bout of Bronchitis within 9 months.  My doctors tell me that this is not normal... No??? you don't say!  "It is just your allergies that cause this and due to allergens that you breath in at a higher rate as a runner, you get the infection in your lungs."  My allergist is getting a visit again this week... This has been a struggle for years when the seasons change... Summer to fall; fall to winter; winter to spring; spring to summer.  It is tough to run when you can't breath... I could get through and perform half decently in the shorter races 800/1500 depending on severity.  But when you are training for "Aerobic" events such as the half and marathon, oxygen is a necessity.  My doctor said when it is shoulders and above, extra rest/ run as much as you can handle.... When it is below shoulders, stop running until clear.    This was full blown when i woke up on thursday morning.  I have not run since wednesday.  I will have 4 days off going into next week.  If I have to take a 5th day off, so be it.  I have been on antibiotics including a Z-pack and Codeine syrup since thurs evening.  It has been clearing me up its not about getting the current symptoms to go away, It is never having them reoccur again. 
   I am going to try for a short shakeout run tomorrow (4 miles)-if I feel my lungs have cleared...tuesday if all is feeling better I will go a bit more.  On wednesday, I am meeting at BCC not to do much working out but to get a run in with the chicago boys and meet up with my new coach. I am motivated to get back to healthy training again.  but I need to get my body checked and cleared to go to war.  We figured out the rough race plan for the winter and spring.  The key races are still being confirmed.  I am still waiting to see if I can get into Houston, but I don't think that is happening due to not having a qualifying time since 2008.  Shamrock Half Marathon in march is looking to be the half focus if houston can't happen.   
   Before I continue ranting about key races, I need to first get myself healthy for good!

Home Run 5k/10k: This sunday in Rockville

There is a somewhat competitive race in rockville on sunday, The Home Run 5k/10k.  Both races have prize money and are competitive up front.  The start is next to my place in the panera parking lot at Federal Plaza.  Both courses are rolly out and back courses.  Some expressed interest so I wanted to get this out.

race info at:    http://www.hebrew-home.org/site/PageServer?pagename=events_homerun_race

The mountains

The mountains of Lock Haven, Pennsylvania.  I ran saturday and sunday morning in the mountains with nothing around but me and nature.  I knew this weekend was what I needed...  A weekend to get away, spend time with some good people and cleanse my mind.  Last weekend is gone but not forgotten.  A day I will continue to reflect on but by no means will I let it get me down.  I don't know what could have been... but I know I was set up for something nice.  With a rough day, there is not much explanation.  Dehydration and cramping are something that you don't expect... Especially if you never have had problems with these things before.  Was it my nerves, not being able to stomach much before the race (water and food)?  These questions cycled through my mind all week.  I got up to Lock Haven friday night.  Prior to saturday's run, my college coach told me to just get out there and clear your mind.  Enjoy "hilly 9" and you will bounce back with your motivation.  This did the trick.  I have not run this famous Lock Haven XC run in many years.  It lives up to its name... You climb for about 3-4 miles and points that are steep enough to touch the ground in front of you while in stride.  The back side is a nice gravel road that neanders down through nothing but the mountains.  I saw only 2 cars the entire hour of the 9 mile hilly section.  I added on another 1.5 miles around campus and felt very clear and ready for the next step. 

  I enjoyed the Penn State/Temple game saturday afternoon with coach.  I have never been to a PSU game before and it was awesome!!!  Def want to get up there again for one soon!

  Sunday I ran a nice enjoyable run but this time staying more in the valley.  I was able to run on some more backroads I use to love running while a collegian.  I am ready for the next step.  I am back on my feet... What to do now? 

The calm before the storm

So taper week is coming to a close as race day is less than 2 days away.  This week has been a bit of a rollercoaster due to the taper.  I felt crappy early on this week and am finally beginning to feel my legs under me again.  The tune up workout went as planned, my sleep has not been too great this week but with a taper and the nerves beginning to jump as the race gets closer, this is expected.  The work has been done.  I am hoping for my strength, will, desire, competitors, teammates, friends and family to pull me through to a breakthrough performance. 

The tune up!

I have cut my miles down quite a bit this week to go into philly as fresh as possible.  To be honest, the opposite effect has been taking place... I have felt sluggish and tired on my runs.  I hope this is just due to the taper. 
  The tune up workout:
     1mile (half goal pace)
       4x400 (5k pace)
     1mile (half goal pace)
  400 rest between everything... A true "feel good" tune up is the goal tonight.

Less than 1 week!

It is hard to believe that this time next week I will have already gone through much of the reflection process on how the half marathon went down in philly.  Did I run smart, did i do all that i could do, What positives did I come out of the race with for the next one, what aspects of the race can i work on... ????  I have been staying consistent with the miles which is something I have never done before in my running career.  Even last week I hit a 70 mile week.  This week is very light.  I ran 13 on saturday as my long run for this past weekend and got in 8 on sunday and 9 with some race pace effort smacked in the middle of the run. 
  I would be a liar if i were to say i wasn't afraid.  I am.  Attempting to run at a level that you have never been to scares the crap out of any long distance runner.  The anticipated pain and agony you know you will see.  Will I be able to push through it? I know I will have that push from above to help me but I must be able to get myself through 10 miles first.    The one thing i know i need to do is not get ahead of myself and simply run off "FEEL".  Meaning get out comfortable and don't think about time for the first 5k.  After that, its time to see what 20 weeks of the most consistent training I have ever done in my life can do.  No matter what the outcome of sunday turns out to be.  I have PR'd in 2 events that were a big monkey on my back, including a 14 second PR in the 5k just last weekend.
  I refuse to even talk about training or how I am feeling this week because, IT DON'T MATTER!!! THE HAY IS IN THE BARN (high-five to my GRC teammates for the best training partners this summer I have ever had).  No brotherly love come Sunday!

The taper

This week I have been still keeping my volume consistent to the last 2 weeks.  I will be in the 70's again this week but next week will be a very easy week leading into philly.  I had a nice relaxing 15 miler on sunday with monday and tuesday easy/med with a 10 and 8 mile run respectively. 
  Wednesday Workout:  I hit the track for a short but sweet workout to test out the wheels a bit off of pure strength training for the last 8 weeks.
    5 x 1000 cut downs (400 jog recovery)
        3:03
        2:58
        2:53
        2:47
        2:39
                Workout felt ok.  My legs felt good but my lungs hurt due to the dry air.  My GRC teammates all seemed to be dealing with the same symptoms dry throat  and burning lungs (indoor track lung) as we call it.  It was nice to open up the last 1000.  It felt better than the 3rd and 4th intervals which i guess is a good sign. 

"Take a shot... you may only get one so make it count." ~Gordon Bombay
"Go BIG or Go home"  ~Grind

Kentlands 5k Race Report

I arrived to the Kentlands shopping center at 6:45 for the Kentlands/Lakelands 5k race beginning at 8am.  Upon arriving, i met up with fellow GRCer Scott Koonce and walked over towards the starting area to use the facilities.  As we walked over, we both were questioning why in the world nobody was at the race yet and the fact that the finish/start areas were just being assembled.  After doing business, we realized walking back to our cars that the race was not starting until 8:30... My fault... but better early than late.  We took off for our warm up at 7:50am.  We ran the last 2 miles backwards on the course and then got back to our car, changed to our flats and put on our GRC garb.  We headed to the facilities one last time and then to the start.  I picked my way through the crowd to the front row.  The usual suspects were up there, as I knew they would be there.  Where there is $$$, they are always there... especially 300buckaroos for a 5k race winner.

  The gun went off and we took off.  The first half mile was a bit of a game.  No one really certain to lead.  Until Tefera and Megressa took off.  The race was now "ON".  I ran just off of Megressa's shoulder, with Demesse Tefera on the opposite side.  We came through 1 mile at 4:47.  A surge immediately came from Megressa as Tefera and I both covered it.  I actually at this point felt the pace slow significantly (just 20 seconds after the initial failed surge by Megressa).  I got up next to Megressa and looked at him, "Is that it?"  I thought that of course in my head, I obviously would not say that to him.  I was simply looking for a fast race today and not these games to feel one another out and kick for the prize.  I wanted a time that will give me motivation going into philly in 2 weeks.  I took the lead and led through the 2 mile mark.  Just before reaching 2 miles, Tefera dropped out of the race.  There were now two of us.  We came through 2 in 9:30.  a 4:43 for the second mile.  We were now hitting the meat of the hills on this course.  We made the turn for the grinding hill that would take us all the way to 800 meters to go.  Megressa made a strong move.  He got a couple strides on me but i was able to reel him back in.  He slowed but I did not.  I kept pushing up the hill.  At one point I no longer saw his shadow on the pavement.  Was I breaking the Ethiopian?  He regained ground with 1000meters to go.  We crested the hill and were ready for the down hill that would plunge us onto the main street for the 400 meter straight to the finish.  I was confident making the turn i was going to win.  I felt good.  Really good.  I was sure I felt better than Megressa and was confident I could out kick him.  Right off the turn for the down hill Megressa made a move I definitely did not expect.  He immediately went to a full kick speed leaning into the downhill balls out.  I panicked and went after him but lost about 10 meters immediately. We turned for home.  400 to go... "Lets go Wiggy" I told myself!!! This is your chance... I went into my drive and the kick was there.  200 to go I was up on his heels it was there.  But then Megressa peeked over his right shoulder and his knees came up and he had one last gear.  DAMNIT!  I still was able to match it but i was running out of real estate.  Then it happened...  I see Megressas hands going up about 20 yards before the finish... I tried one last all out through the line attempt to get even with him but none such luck.  I ran into him in the corral almost going down.  We congratulated each other and Megressa stated to me, "great race, you pushed me well."  I did not know my time until I got out of the corral and Brian Miller told me that I was around 14:45.  Official Time: 14:44 (4:44 pace).  That made me feel good, especially coming from a superstar like him.  I gathered with Scott, Andy Chicken Tender, Michelle Miller and my substitute teacher and former olympic trials marathon qualifier Dan Lawson (Masters Winner) for a 5 mile cooldown.  We got back for the awards.  The payout was nice for a 5k.  1st-300, 2nd-200, 3rd-100.   

  2 weeks until Philly. 

Kentlands/Lakelands 5k

Developing....

Final Key Workout Complete...

Well the final key workout is in the books!  I am finishing up a week at 72-75 miles this week (with no long run built in and off singles).  I am feeling fit and the achilles has been holding up. I feel it but it subsides after 5 minutes of running/loosing up.  My final key workout (prior to going into tune-up mode) has a revist to the on/off 6 miler that I completed 3 weeks ago. 
  Overall 6 mile time (31:46).  26 seconds slower than the first session however 2 of my slow miles were slower than expected (8 seconds slow and 10 seconds slow) and I did not punch the final mile and kept it controlled.  here are my splits:
     5:50 (5:42goal)
     4:50 (4:47goal)
     5:52 (5:42goal)
     4:43 (4:47goal)
     5:40 (5:43goal)
     4:41 (4:47goal)
                31:46 total time.

  It is now time to get ready for a fast 5k this saturday at Kentlands and see where I am at.  I am strong, fit and ready to make the jump to a new level.  2 weeks from sunday is the showdown on the streets of philly... "Stay the course, get there and let yourself be rewarded."
2008 ING Philadelphia Distance Run
     http://results.active.com/pages/searchform.jsp#hot_links
 

Back on Track

The last week I have been playing it a bit cautiously with some pain in my left achilles.  I have been seeing a PT for Active Release Therapy, Graston Tech Massage and guidance for my progression with this minor injury.  Dr. Beck told me that it is a nagging situation but not one that will hold you out for battle come 3 weeks from now.  I had to make some modifications in my regiment and have learned what works to keep the pain away and what does not. 
Sunday: 2 miles shake out.
Monday: 6.5 miles (felt good on the trails)
Tuesday: 10 miles (felt solid on the roads... little to no pain)
Wed: 3.5 am (a bit of pain starting out that subsided)
         10  pm: Workout
                       2 up
                       2 mile (9:49)
                          400rec
                       800 (2:26)
                       800 (2:25)
                       800 (2:24)
                       800 (2:23)
                                                                                                        all with 400 rest.
     *** I felt zero pain on the 2 mile.  I started "feeling it" on the 3rd 800 especially and the fourth 800 was painful throughout the duration.  I called the workout at that point and cooled down where the pain subsided after 5 minutes of running... I didn't feel any pain in last weeks workout because the run was continuous... The stop and go irritated my achilles.  As long as I don't stop for nature breaks or for small conversation with philly folk, I should be fine on race day.
   Thurs:  Meeting, PT appointment and got home late.  Took the day off (which with the achilles is probably smart). 
   Fri:  10.5 miles from Lake Needwood on Rock Creek Trail with Sloane.  Felt good throughout... A few of the steep ups in Lake needwood cause a bit of discomfort but nothing that broke stride.  However, my quads were unusually tight...
   Sat:  16 miles...
 

Precaution is not a bad thing...

I am fit... and I am ready to race.  However, the only way to get to the line on 9/23/10 to give my best performance is to get there in one piece.  Just over the weekend, my achilles began to get tender.  It wasn't a sharp pain like my injury in the fall but a noticable soreness.  It would be there at the start of a run then taper off to the point there was no pain at all (common muscle problem most likely).  I ran 20 miles on it on sunday and i could feel it a bit but it wasn't bad.  I iced after the run in an icebath and it felt good after i warmed my legs back up.  On monday I took off from any long running and opted for a 45 minute aqua run and a 3 mile easy shake out run in the late evening.  Tuesday, I put in 12 miles in the evening and the tightness was there a bit more at the start of the run but again, it tapered off and I was rolling good to go 15 minutes into the run. I ran my first key workout of the summer 6 mile alternating pace workout and it was sore on the warm up and during the workout I did not feel one bit of strain.  However, the cooldown was much different.  It was really sore once I started running again.  I iced after dinner wed night.  Thursday came through and after an am golf game, i came home and iced up, rolled my calf muscles and then 2 hours later went out for a run (looked at getting 10 miles and only got out 2.5 miles.... It started hurting to the point that it was not loosening up on the run so I turned it around and ran easy.  Its no where near what i felt in the fall but at the same time it could go that way if i don't nip this in the butt.  I have decided to do long pool runs for the next 3 days.

 This AM i met Jake Klim for a 60minute pool run.  This felt great and was a good workout... again, when we pool run we do not use the belts so the workout is intense... Tomorrow I will go 80-90 minutes in the pool (shoot me please) and sunday I will get in another 60 minutes.  My goal is to be able to ice once every 2 hours this weekend and get my calves massaged tomorrow in Arlington by this recommended Physical Therapists named Barb.  My doctor from PA that I have 110% faith in told me this morning that you just need to pool run and ice.
       I am taking my ice pack off my achilles right now and will do some core strengthening today to supplement not running.

Key workout # 1 is done.

"WILD IN THE STREETS" of philadelphia 4 weeks from sunday!  Ready or not  the chase willl be on!!!!
http://www.youtube.com/watch?v=bN1ko6wo4wM  (minus the skateboards, this is what it is gonna be like)

I ran the on and off half marathon/marathon workout last night on the CCT with a small group of GRCers as well as Paul Zwama (dirk's friend from Netherlands visiting).  We warmed up extended 3.5 miles. Once we were at the 2 mile mark of the trail we began the workout.  This workout has been used by Ritz, Jay Hartman, the Torres bros and several other elite us athletes.  Brad Hudson is the master mind behind this workout and says that does a better job than trying to run your goal race pace for half and marathon because you can make your body get the race pace down while running at a nice effort for a longer duration (therefore making you more race ready and confident).  We did 6 miles of the on and off miles gradual uphill miles for me and Paul were at 5:40-5:44 and once we turned around we were to hit 4:47... then repeat this 2 more times.  Mile 45 sec slower than goal pace the go right into a mile 10 sec faster than goal pace... that is it in a nutshell.  I ran this workout 2 years ago 4 weeks before philly gearing towards a 5:10-12 pace goal for the half and came out with a 5:11 average.  So, i have confidence in this tough workout.
    It was great having Paul to run with.  He kept right with me and even gave me some nice encouragement en route.  I can't beleive this was his first workout of the summer!  He hung in there really nicely!!!  Im calling a sub 29:20 this year!  Charlie had a breakthrough workout today!  He stayed tough and got faster each of his miles! awesome job.  Mike and Dirk worked real well together.  Mike is a rhythm runner and is looking really fit right now.  He is going to surprise people, especially himself at Chicago!  Dirk is easing back into his running and I cannot wait until he is back in form along with the rest of our GRCers that are not in peak shape right now.

   Workout went great.  I felt controlled the entire time and punched the last mile a bit.  I will do this workout again next week and this will be my final "key" workout of the summer... but i will do 8 miles of this next time.

   5:40
   4:46
   5:38
   4:45
   5:44
   4:34
   31:10 for 6 miles.
       We cooled down 1.5 miles after and called it at an 11 mile day.  Ban, myself and Mike Cotterell hit up Burger Joint for some red meat and shakes.  good times.

ahhh I could get use to this....

Yesterdays Recovery day was a success. I aqua jogged 45 minutes with Jake in the AM, vegged out the remainder of the day and then went out for an easy 3 mile shake out run just to make sure my legs didn't feel weird for todays 12 miler. This morning I woke up at 5:45am and was out the door by 6:10 with my golf bag to meet up with my buddy Sammy for a round of golf up in Mt. Airy, MD. The weather was beautiful and my game started off the way I needed it to. I had this bet going for the summer with a co-worker that I would break the 100 barrier by the start of school... This was only the second time I went out this summer to play but on a hard course I was able to come through the half way point at 51. I was on track and just needed a few puts to go my way on the back 9. This unfortunately wasn't the case... I shanked the first two drives on holes 10 and 11 (this included a temper tantrum at hole 11 where I threw a club in anger). After cooling off I was able to get something together for the next 4 holes... but I was still in "the hole" due to the terrible performances on hole 10 and 11. I got to the 17th and knew I needed a par and a birdie(I have never hit a birdie in my life in golf). I got a bogey and then a triple bogey on the 18th to finish out the day with a 111. Not what I looked for but a tough course.
Playing golf today made me really think about the half marathon I have coming up... My game started out just as planned.. I was arrogant because everything was going my way. At points I was not even worried about breaking 100, instead looking to maybe close in on 90... and then suddenly, it crashed and was really not able to be mended back in order. It simply just continued to get worse. This race on the 19th cannot be run with the same mindset. I cannot go out "on pace" I need to stay back and trust my strengths (the second half of the race). I need to stay in contact with what I want to do but know that if i get carried away and too ambitious before the 8 mile mark, I am going to not come out of the race with anything positive. The trials simply need to be secondary... The goal: To hit 5's as long as possible and if I have a pack to do this with, that will only help make it a slight bit easier. No matter how you look at it... It is going to be the most pain I have ever endured and the grass outside the finish corral will be where I will lay down knowing I did my very best.

A cool long run and a recovery day

Sunday: 20 miles from "The Line".
I met up with a small group of GRCers at "The Line" for a long run heading south into D.C towards the zoo. After about 25 minutes of easy running on Beach Drive, we decided to jump up on the trails that run parallel to Beach. I was nervous about getting on the trails with the carnage in the forest that I observed while taking a nature break prior to the run. I had a hard time finding cover due to all the big trees that were knocked down. This was also the case on the trails today. The first half of the run was much stop and go. Not the best way to run a 20miler... but at the same time i was not planning on pushing this weekends long run. I simply sought out to get the miles and minutes on my feet. After coming back and parting ways with Karl (who was running a bit shorter today), I ran with Texas Paul and Dutch Paul up towards Dirk's house where Dutch Paul has been staying for the last few weeks. I was surrounded by fast and accomplished runners. Texas Paul ran varsity for Alabama (but is from Texas...hence Texas Paul) and has some fast times to his resume. Dutch Paul is still in school and is a sub 30 10k runner for Fresno State. After dropping Dutch Paul off, Texas Paul and I ran back to RCP and jumped back on Beach Drive. The last 2 miles with Dutch Paul were around 6:20's and when we turned back to go to Beach Drive, Texas Paul and I pushed the pace faster. This was not something I planned to do but with the cool rain coming down and running with a fit and fast texas paul, these things just happen. We figured we were running sub 6's for a few miles near the tail end of our run. We ran an easy last mile and stopped the clock at 2 hours and 15 minutes.
Overall, these long runs feel good. They didn't weeks ago... I was out of commission many afternoons... Now I feel the same as I do after a 10 miler. So, i guess that is a good thing. My only goal for the next 5 weeks is to simply get my butt to the starting line in philly on the 19th. This is my NUMBER 1 PRIORITY. The philadelphia distance run!... It sounds selfish but it is what I have been working towards for months... I want this more than anything.

Monday: I met the Red Fox for a 7:45am pool run. We jumped in the cold pool and cursed a bit for 5 minutes but then acclimated to the h20 temps. We aqua jogged 45 minutes and even added some short but hard effort intervals. I forgot how much of a workout you get in the pool. My arms feel it more than my legs :) I have planned to take today off from running... but I may bet out for a shake out this evening.

Pennsylvania

I am returning to Maryland today after being in PA since sunday afternoon. It was great to see family and friends. The trip was a busy one. I woke up at 6am on monday and headed out to the Eagles training camp at Lehigh University. We had a great time watching the team as well as mingling with the crowd. Philly gets such a bad reputation for being terrible fans... If you are one of us, you would see that we are just loyal fans... We are a family in a sense. Everyone talked with everyone on the side lines of training camp and even in the stands. I would talk to people about which players were going to break out, which ones shouldn't even be on our team and of course how we want to absolutely punish McNabb and the skins. It was a great day overall.
Monday evening I got out and ran 12 miles with Sean Keefe and Dan Beck (two former runners I had the opportunity to coach in my one season as head coach at CR south h.s). Sean will be a sophomore at Syracuse U where he is looking to get in that top 9 spots to run at Big East champs in the post-season. Dan will be a frosh at DeSales University and I expect to see some big things from this guy (especially on an 8k XC course). The run was nice and relaxed.
Tuesday i had yet another busy day. I had a scare today as I woke up at 2am with my hip in a lot of pain. I couldn't go back to bed after getting up to try and stretch.... It felt my hip was out of place a bit... like i slept wrong or something... I almost didn't go on the planned golf trip with my dad... but I decided to give it a go. I played a round + of golf with my Dad. I have a bet going with a math teacher at my middle school (who is also a pro golfer) that I can break 100 for 18 holes this summer. Well, I was closing in on a 98-99 score going into the final hole... I needed a double bogey on the final par 4 to hit 99 and I managed to blow it on a 4 foot put and scored an even 100... oh well.. While on the golf course i could feel my hip and that was a lot on my mind... I got into Dr. Derek (who along with Dr. Johnny work on Catherine "the great" Ndereba (one of kenya's most successful female marathoner). He popped my hip back in as it was out of alignment and massaged and got my back in order... I felt ready to go... These guys are absolute miracle workers... if i have any problems down the road... i will drive 3 hours to go to them... rather than try someone in the d.c/metro area!!!
I met with Sean and Dan once again for a 10.5 mile run in tyler park. Felt relaxed but a bit sore from the hip massage.
Wednesday:
I set out to run a workout (plus incorporate the alumni XC 5k at CR south). I warmed up 1.5 miles (it was 98 degrees... therefore you don't need to warm up much). I jumped on the track and paced a 9:59 2 mile... I grabbed some water, jogged a lap and jumped in a mile at the same pace... I hit 4:58 and even with the heat felt relaxed. There was 5 minutes to spare before the race started... I grabbed a water and ran across the field to the XC start. the horn went off and i ran relaxed for 1 mile with the team and alum. We went out nice and easy at 5:39. The first mile is the fastest mile on this course... after that you hit very rough footing plus snake turns practially every 150 meters... It is up and down and never lets up from 1-3. A footlocker finalist has the course record in 16:24... just to let you know how slow this course is... he ran sub 15 3 weeks later on a fast lehigh course. At the mile i decided i was going to start ticking the pace down and progress to a hard but controlled effort in the final 1/2 mile. I ran a surprisingly fast 5:03 second mile through the turny and hilly second mile. I closed the final mile in 5:16 and with the final .1 i came in at 16:40. I felt good and felt like I combined the track pace work and the race really well to get a nice workout in. mileage was low today (9 miles)
Thursday: (double) 10/6.
AM: 10 miles
Ran in tyler and with a spitting rain and low humidity it felt great out. I got to say bye to some of the rock runners both boys and girls teams that were training in tyler this morning. It is always a running reunion in Tyler... If you are a runner in the area, you train in tyler... its that simple.

Two more high weeks to go!

Sunday: 18 miles
first 13 miles easy followed by 4 miles progressing to half marathon pace.
I met Jake Klim, Max, the rep from Accelerade who was in town and Paul Zwama (Dirks buddy from Holland) for a long run starting at "the line". We ran an easy effort for much of the run. Jake was out just for about 6 miles to see how his leg was holding up. He is down a bit right now but will be back and running before he knows it... he is doing everything right (going to therapy, now pool running) I miss not consistently training with the Fox. After we dropped Paul off at Dirks place, we continued back to Beach drive and ran up to the water fountain. Once we got there I took a quick swig and went into my progression. I started out faster than planned but it felt nice. 2 miles into the progression I got back to the parking lot and jumped on the rock creek trail where I could get my mile splits. I ran a 5:04 for mile 3 and ran 4:55 for my last mile of the progression and it felt controlled (considering I was now in 17 miles). I ran an easy 1 mile to make it an even 18 for the day.

Uncharted Territory + a Dance Party = Sore legs

Saturday: (22 miles) w/ progression from miles 10 to 20.
I met 15+ GRCers as well as a few visiting harriers for a long run from the store onto the towpath. The plan was to go out 5 miles, turn around and come back... then repeat one more time. It sounds boring but it was very nice to be able to stay on the natural terrain as well as have water in the opening miles at a frequent rate. I felt very hungry just 20 minutes in (which is not usually a good sign). I luckily brought two gels and took one 30 minutes in. I got some odd looks as to why I was already trying to replenish glycogen this early in the run... After all i still have about 1 hour and 50 minutes of running still to go. I took the gel and within 5 minutes I felt replenished and good to go. We hit ten miles in 1:08.30. I grabbed my water bottle with my GU electrolyte mix and headed out for round 2. almost immediately the pace picked up substantially... A little too fast to be honest. We were hitting between 5:20 and 5:30 right off the bat. About 4 miles in we decided to tone it down a bit... as we did not want to ruin this nice run we had going. Dickson and I worked together throughout the remainder of the run. We still came in for our second 10 mile out and back in 56:45. It felt good. Dickson decided to tack on two more miles... I knew this would be a nice addition to my week so i tagged along and got my longest run ever in my running career.

After vegging out for the remainder of saturday and going to one of the best BBQ restaurants I have ever been to in my entire life with Jessica, I trekked out to South Arlington for "One More Time part trois" or commonly known as "1MT3". I was told an Air Conditioner was to be repaired... I apparently look like an AC technician so I was called upon for the job... After arriving, I was notified that the AC was already repaired... so instead I helped install black lights in various light fixtures as well as going out with Red fox to pick up Ice for the party and Chicken out for myself, Fox and DJ Snizzow. The party started out slow but just before 11 the fireworks came with a bang and the dance party was officially ON. Without a care in the world I danced and had a blast! After an inverted hydration session (for 4 seconds...), I officially called it a night.
PM cross training: (1 hour of dancing = 4 miles of running)

Sunday: (12miles). I went with Jessica to her sunday morning run with the Ladies in Red at Fletchers boathouse. I was amazed to find the rumors true that it is not just ladies on this team. I had a good time running an easier effort in the opening miles. I went out with the group onto the rock creek trail and turned around at the water fountain at the Zoo. From there I came back and extended my run down under the Whitehurst freeway and onto the capital crescent trail. I felt a lot better in the second half of this run for sure. After the run I went out to lunch with Jessica, two of her CAR teammates (erica and cheryl) as well as capital area runners founder and coach George Buckheit. I have been talking to George in recent weeks about possibly coaching me in the future. He has a very nice coaching resume and has experienced much success in his own running. He knows how to get a runners to reach their potential. I am hoping that some of my teammates at GRC would like to jump on this and see if we can make this work... George has offered to meet up with any GRCers interested in talking training and he would even come out to BCC for wednesday workouts.

Monday: 10 miles.
I ran a very easy and relaxed 10 miles this morning. I felt good until about 55 minutes into the run. My left plantar was starting to become sore. I am not crazy over the Brooks Ghosts 3... they seem wide for my foot and I put in 54 miles in 4 days on them... So i am going to continue massaging and icing it... It does not hurt at all at work right now (esp after massaging w/ golf ball). If it continues to bother me, I will be discontinuing my use of the Brooks Ghosts 3.

Tuesday: 10.5 miles
I ran an easy/med 10+ with Chris Sloane on the Cabin John Trails. My plantar felt much better which was a good sign... I seriously think I may have tweaked it on my 22 miler on saturday and sundays 12 miler may have not gave it enough time to rest. I ran early yesterday and late today... plus with much icing and massage, it seems to be better.

Wednesday: WORKOUT WEDNESDAY! 11 miles total
5 mile at marathon pace.
I joined several GRCers for a tempo on the CCT. We warmed up from BCC over to the Capital Crescent Trail. After about 3 miles of warm up, we were ready to jump into the workout. It was BLAZING HOT and the humidity was super thick. We started out conservative (Karl and I) and worked together through the entire workout. We finished in 27:11 for the 5mile tempo which was a nice pace considering the terrible conditions.

Thursday: Recovery day (5 miles easy)
Took a camp field trip to Six Flags America today so i decided today would be my recovery day. I ran an easy 5 this am before the trip.

Friday: 9 miles
Ran an easy/med 9 around Tilden park and up old georgetown and turned it back around... I felt good today.

Saturday: 12 miles
Ran from the GRC in chevy chase with a crew of GRCers. We ran a relaxed run through Rock creek and finished up on the CCT.

A little break from the heat! How long will it last?

On wednesday evening I met a large crew of GRCers at BCC for workout wednesday. We settled on a 3 x 2mile workout on the track with 400 jog recovery. after 2.5 miles of warm up we laced up the flats and hit the line. I decided I wanted to run as close to half marathon goal pace as possible... I figured I would just stay at that pace for the duration of the workout... as it got very humid compared to the morning hours. I started slightly ahead of the rest of the pack accidently (i thought they started with me and here there were a few not ready)... I hit 10flat on the first one and felt good besides the uncomfortable heat. Legs and breathing were normal... i just felt like I could not cool my body temp down. The second interval felt much better and I even got faster (9:50). Going into the third one I was feeling really over heated... to the point it felt a bit dangerous... the odd thing was my breathing was still fine and legs felt good... i just felt like i was in an oven. I sloshed my sweat soaked self to the line after an extended water break going into the third. I hit 4:53 and came back in 4:49 (9:42) without much extra effort. I definitely felt I held myself back on the last one... as I knew I would possibly be in trouble after the workout if i were to drop the pace.
I need things to continue the way the are... my lead up has been going well. I just hope I can keep the ball rolling for the next 7 weeks!

Thursday: 10 miles (easy/med)
I ran the Tilden extended loop and added on 1.5 miles around the surrounding neighborhoods... it was still humid... but i felt ok.
Friday: 10 miles (easy)
I ran the exact same run i did last night but felt much better thanks to the cooler temperatures... I actually got outside and felt a small chill... I loved it... Its hilarious to feel cold when it is still in the high 70's... Just shows the oven that the d.c/metro area has been for the last few weeks.
Saturday: Tomorrow I will attempt a 20 miler from the GRC on the towpath. We will go out and back on a 5 mile stretch twice (2 water stops enroute). This works out to be a 90 mile week which is crazy (have not done that since my freshman year of college)... but i have two long runs in one week... so i guess that will happen.

7/25-7/31

Sunday: 18 miles (13 of which were covered during Riley's Rumble Half Marathon).
Set out with several GRCer's to run the Riley's Rumble Half Marathon at 7am on sunday morning. The temperatures were still predicted to be terribly hot and humid as were the days prior (102, 110, and today was said to be 105). It was already in the high 80's at 7am and the temperature did nothing but continue to rise as the minutes went by. Karl, Pat Huge and myself decided to run together for the run. Due to the heat, the race officials decided to make it a non-timed event... It made no difference for us... we were simply using this low-key event as a workout (glorified long-run). We started out slower than obviously a race or workout but I still felt like junk in the first 2 miles... combo of the heat and the fact that I never start a run at 5:50-6:00 pace from the get-go without a warm up did not feel great. I have found that I can run really well off of a gradual onset to a faster pace... My legs adjust well and I can continue to hammer the pace down after an easier lead up in the opening miles. After 2 miles I was settled and good to go... I felt really good for the run. We had a lot of fun out there too for as hot as the temps were... The course was fantastic as far as support (the hills were a great workout). I kept thinking the entire time... "imagine having to race this course hard" what a bear that would be! I am excited for 7 weeks from now to run on the pancake flat philly course. After our 1:20.19 13.1 portion of our "long run", we got some juice, water melon and then headed back out on course for an additional 5 miles to make it an even 18 miles for the day. After the hot run, we headed over to Koonce's house for a post-race party... lets just say that a slip n' slide, pool and cold ones before 10:30am never has a happy ending. Later in the afternoon a terible storm came through... Tornado? not really sure if I buy it but definitely a terrible storm nontheless.
Monday: 12 miles. Hit the spot with KD in the evening for a somewhat of an adventure run... we ran down to the Tilden Trail and decided to take it to Tuckerman road. We took tuckerman about a mile down and then got on the Cabin John Trail (aka "our office") We took it out just short of Seven locks road and turned it back around... A fantastic run with Karl.
Tuesday: 10 miles. Tilden 8 (extended) plus Tilden Trails. I felt a bit fatigued in the beginning of the run due to the 12 hour work day and the drama that took place today at camp that wore me down. However hafter 3 miles I got in the groove and it ended up being a nice recovery run. I feel very comfortable running consistent double digit runs. I just have to keep the brakes on a bit and not listen to my urges of continuing to rise the miles higher. I will get 85 this week... I will get 90 next week and that will be the highest I will reach in my remaining 7 weeks.
Wednesday: WORKOUT WEDNESDAY!!! ....developing