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.