Start time: 1/1/10, 4:30pm
Location: Wilson Boulevard, Bluemont Junction Trail, W&OD Trail, Washington Boulevard
Distance: 8 miles
Average pace: 9:34min/mile
Total Miles For January: 8 miles
Total Miles For 2010: 8 miles

Went out for an 8-miler with Charlie today, but we were both dragging—and that's despite not partying it up or drinking on New Year's Eve. Apparently we have both transformed into sloths. But we dragged ourselves through the course as best we could, and while it was a little bit slower than how I normally run it, I did it and I'm considering that a victory of sorts.

http://www.gmap-pedometer.com/?r=3370757

Start time: 12/27/09, 1:00pm
Location: Wilson Boulevard, Bluemont Junction Trail, W&OD Trail, Washington Boulevard
Distance: 8 miles
Average pace: 9:02min/mile
Total Miles For December: 85 miles
Total Miles For 2009: 863 miles

I headed out for another run on my new 8-mile loop, only this time I didn't get lost. Hurrah!

There's definitely still snow out there, but for the most part it's not too bad. Like yesterday, hitting intersections were the worst, both on Wilson Boulevard and especially on Washington Boulevard; big piles of snow on occasion that just haven't melted yet. There were a couple of points on Washington where I also had to step onto the road and run for half a block or so, where shade had kept any of the snow from really melting on the sidewalk. Fortunately it's a pretty low-traffic kind of day.

On both the Bluemont Junction Trail and the W&OD Trail, it was clear that someone from Arlington County had plowed those stretches of trail. In-between where the two passes of the shovel/plow/whatever had hit, there was a small ridge of snow that snaked along the trail, mostly in the center but occasionally weaving back and forth along the pavement. It looked almost like a spine, poking up out of the asphalt and revealing itself, and it was a nice visual break from an otherwise pretty uneventful run.

Definitely need to lose some Christmas poundage, though. Oof!

http://www.gmap-pedometer.com/?r=3370757

Start time: 12/18/09, 7:20am
Location: North Arlington
Distance: 8.3 miles
Average pace: 9:00min/mile
Total Miles For December: 68 miles
Total Miles For 2009: 846 miles

Originally I was going to run two 8-milers this weekend, but with the prediction of 953 inches of snow starting Friday night, I decided the smarter move would be to run 8 miles this morning and then play it by ear on the weekend. I mapped out a new route yesterday, bundled up heavily this morning, and headed out for the run. Three things about this morning's run:

1) I'd forgotten how hilly Washington Boulevard is. Heck, aside from the Bluemont Junction Trail, it was a lot of uphill running today.
2) I listened to the first of Paul Magrs's five "Doctor Who: Hornets' Nest" audios while running, which made me snicker every time the name "Percy Noggins" was used. I have found my new pen name.
3) It also helps if you look at the map before you leave, because otherwise you will accidentally turn on Ohio Drive instead of Washington Boulevard, and run an extra three tenths of a mile in some strange neighborhood while trying to find an exit that didn't involve backtracking.

The funny thing was in the last part of the run, every block in Clarendon I hit my lap timer because I figured one of those intersections was the real 8 mile point. Once I got home and looked on a map, I found out that I'd hit 8 miles and 8.3 miles at the following times:

8.0 miles: 1:12:00, a 9:00min/mile average
8.3 miles: 1:14:49, a 9:00min/mile average

At least I'm consistent! Also, I've decided my planned route looks sort of like a country. Maybe The Gambia?

http://www.gmap-pedometer.com/?r=3370757 (planned)
http://www.gmap-pedometer.com/?r=3371442 (actual)

Start time: 10/4/09, 8:00am
Location: W&OD Trail
Distance: 8 miles
Average pace: 9:53min/mile
Total Miles For October: 20 miles
Total Miles For 2009: 637 miles

Well, I'd hoped to get another 12-miler in today, but I had to make due with just eight. (I know, I know. Just eight!) Between having taken the time off (since my 20-miler on Sept 5th, I'd only run 20 miles in the course of a month) and the last remnants of the cold, it just wasn't going to happen. I was feeling a little tight as I passed by the car (I was heading from 3.5 to 7.5 and back, and then the idea was to run down to marker 1.5 and back) and the last thing I wanted to do was re-injure myself. Plus, like I said yesterday, I can turn next week's 16-miler into a 20-miler if I need to. Good enough!

(9:40, 10:06, 9:53, 10:03, 9:54, 9:41, 9:56, 9:51)

[I can't help but notice the difference in my speeds from the start of the year versus now, mind you. This entry of two 12-milers on a weekend has me moving at a faster clip, certainly. There's a part of me that gets wistful and sad when I look at the shift, and part of me that is relieved at not trying to hit that. I think having been perpetually in training for a marathon since May 2008 has taken its toll. It'll be nice, come mid-January, to not have to worry about one for a good long while.]

Start time: 8/15/09, 7:00am
Location: SW Waterfront
Distance: 8 miles
Average pace: 9:22min/mile
Total Miles For August: 53 miles
Total Miles For 2009: 512 miles

Just took it easy today; instead of the scheduled 14, I ran an 8-miler with John, Ben, and Bill. It was a good time, and on the way back we were picking up our pace a bit after a slow start. Nice way to start the day, and afterwards John showed us his new townhouse in the SW Waterfront. Pretty sweet!

Start time: 6/6/09, 8:45am
Location: North Arlington, W&OD Trail
Distance: 8 miles
Average pace: 9:07min/mile
Total Miles For June: 16 miles
Total Miles For 2009: 328 miles

Today's run felt a little heavy in the air, and with the dark clouds it kept looking like it was about to rain. Never did, though, which was a relief. Added bonus: ran into Susan Keenan walking her dog on my way back, whom I trained with back in 2005. Yay! I stuck with an old standby route; down 10th Street and then Wilson Boulevard all the way to George Mason Drive, then along the Bluemont Trail until it hits the W&OD, and up the W&OD to marker 4.5 before turning around and heading home.

(No splits, the GPS glitched on the way out.)

Start time: 5/19/09, 5:30pm
Location: Westmorland Avenue and Washington Boulevard
Distance: 8 miles
Average pace: 9:19min/mile
Total Miles For May: 40 miles
Total Miles For 2009: 301 miles

I'm going to be out of town for most of Memorial Day weekend, and since the weather was supposed to be cool today, I thought it would be a good opportunity to run home from work. So, I took the bus in, and then hoofed it back home after work. It was a little warmer than originally predicted (low 70s instead of the 60s), but still not bad at all. But ugh, those hills! The last time I did this I'd run a slightly longer route where the second half was the W&OD Trail and Wilson Boulevard; today I cut a mile off by running on Washington Blvd for the second half, but I swear, that meant miles 6 and 7 were straight up. Gah. Still, all things considered, not bad at all. And it sure did feel good, mentally, once I got to the intersection with Glebe in Ballston and everything started looking much more familiar.

Just over 300 miles for the year. Yay!

http://www.gmap-pedometer.com/?r=2421376

(9:10, 9:15, 9:36, 9:05, 9:05, 9:36, 9:37, 9:08)

Start time: 4/26/09, 8:15am
Location: W&OD Trail
Distance: 8 miles
Average pace: 9:31min/mile
Total Miles For April: 68 miles
Total Miles For 2009: 258 miles

Oof! It sure was unseasonably warm this weekend—up into 90s and it's still April. Being no fool, I decided that I'd get up as early as possible and do my 8-miler before everything began to sizzle and crackle on the pavement. We had plans on Saturday night, though, so it wasn't until 8:15 that I got out and running. Probably an hour later than I should have, but hey, it wasn't too bad.

Since it's part of my taper before next Sunday's race, I wasn't too worried about pace, doubly so since it was kind of warm. A mile downhill, four uphill, three more downhill and that was that. Just get the distance and call it a day. I was feeling a little bleah for the first half, but fortunately things righted themselves before too long. Also ran into my old running group, which was working on mile repeats. So glad that wasn't me in that warm weather!

(9:27, 9:39, 9:51, 9:51, 9:59, 9:25, 9:12, 8:47)

Start time: 2/28/09,12:00pm
Location: Arlington & W&OD Trail
Distance: 8 miles
Average pace: 8:43min/mile
Total Miles For February: 72 miles
Total Miles For 2009: 117 miles

I hope February really is the coldest month of the year, because while today's run isn't bad, I am soooo ready for spring to arrive. I think Thursday's 60 degree temperatures spoiled me! Still, a nice run; headed down 10th Street until I got to Wilson Boulevard, took it to the Bluemont Park trail, and ran along that until I hit the W&OD Trail for a little over a mile. Then, turned around and headed back. Some big hills in miles 2 and 7, but I think I did a pretty great job. Especially when you look at my crappy 8-miler from last month. Much, much better.

8:40, 8:40, 8:29, 9:05, 8:45, 9:05, 8:28, 8:32

Start time: 1/17/09, 12:30pm
Location: Thomas Circle Sports Club
Distance: 4 miles & 4 miles
Average pace: 10:19min/mile & 10:56min/mile
Total Miles For January: 25 miles

Ugh. Maybe I'm allergic to treadmills, now? It would explain my continual crappy performance on them, versus elsewhere. Hopefully that's it. I was supposed to hit 8 miles on Saturday, but it was rather frigid out and Charlie offered up his gym as a location instead. Not happy at all with how I did, though. Not really sure what's up with it, either. Hmph.

(Clearly I was so non-enamored that I then forgot to record them until now. I didn't do my Tuesday run this week, but since I walked about 7.25 miles very briskly, plus another 5 on Sunday, I don't feel at all bad about doing so. My legs were definitely moving!)

Start Time: 10/2/08, 4:30pm
Location: Mount Vernon Trail
Distance: 8 miles
Average Pace: 8:34min/mile
Total Miles For October: 8 miles

The plan was to get up early and run—except it is still dark for far too much of the early morning. Instead, I went to work about two hours early, then left a bit early so that I could run afterwards. The only downside to that was I always feel a little tired when I first start out, but all things considered it wasn't a bad set-up at all; crisp air and cool fall temperatures. I decided to try and tackle the 8-mile progressive run (first mile at 9:30, then drop 15 seconds for each mile's goal time). And while I didn't hit the times for the last two miles, it was closer than my previous attempt, so overall I'm quite pleased. (Especially since my times for the first six were all a little fast!) Getting there, bit by bit. Although the next time I try this, I may actually go for looking goofy and put on a breath-right strip on the nose. Stupid allergies.

9:19, 9:06, 8:53, 8:36, 8:20, 8:11, 8:03, 8:00 (actual times)
9:30, 9:15, 9:00, 8:45, 8:30, 8:15, 8:00, 7:45 (goal times)

Start Time: 9/17/08, 6:45pm
Location: Mount Vernon Trail
Distance: 8 miles
Average Pace: 8:53min/mile
Total Miles For September: 15 miles

Well, the plan was to run an 8-mile progressive run. Now, with 20/20 hindsight, maybe not the smartest of thing after having taken a bit of time off. But hey, points for effort, right? And it's a starting place to work off of. Anyway, I made two big mistakes with this run. First, I got confused/forgetful and started off a little too slow. So instead of beginning at a 9:30 pace for the first mile (and then dropping 15 seconds each mile), I made the first mile's target a 9:45. Ah well. The second mistake was that I started way, way, way too late. Turns out there are no lights on the Mount Vernon Trail, or at least the portion I was running on once it got dark. *sigh* That makes it a little harder to see the GPS and know if I'm hitting my times or not (plus running a little slower to make sure I didn't lose my footing), although I'm not entirely sure I would've hit those last two regardless. With the later start, the snack I'd eaten in the afternoon had completely worn off and I was starting to run out of energy.

Still, not a bad run, and as an added bonus about half a mile in, Dontastic and I passed each other on the trail. Yay!

Splits: 9:40, 9:23, 9:11, 8:55, 8:34, 8:25, 8:32, 8:21

Start Time: 6/10/08, 6:45am
Location: Thomas Jefferson Community Center
Distance: 2 miles & 6 miles
Average Pace: 10:08min/mile & 7:57min/mile
Total Miles For June: 22 miles

Slight break in my running since last Tuesday, alas. On Thursday I ended up helping friends unpack their moving van instead, and I decided that was a good enough leg workout (the new place was on the third floor). Friday through Sunday, not only was I out of town but more importantly one of my calf muscles felt really tight; probably from all those stairs while moving heavy stuff. Since the temperature outside was boiling on the weekend, a lack of running didn't bother me. Monday was rowing and elliiptical, and so today was back to the grind.

With the potential for triple-digit temperatures, coupled with my still vivid memories of what it's like to run on a particularly bad air quality day (it was admittedly code purple instead of today's red, but it felt like I'd been gargling with glass for the next three days) and I opted to run on the indoor track at the gym. It's not ideal, but it meant I got it done. I started the first set a little fast out of the gate, but quickly adjusted. The second set seemed to go by a bit easier, in part because there was someone else on the track that I was passing every quarter mile or so that had made encouraging comments. So often I do better with an audience. (That, and going about 13 seconds per mile slower.)

Certainly a better job overall on maintaining than last week, though!

Warm-Up: 10:24
Set #1: 7:40, 7:58, 7:53 (7:50)
Set #2: 8:05, 8:01, 8:05 (8:03)
Cool-Down: 9:52

Start Time: 6/3/08, 7:00am
Location: Arlington Boulevard Trail
Distance: 2 miles & 6 miles
Average Pace: 10:17min/mile & 8:18min/mile
Total Miles For June: 14 miles

Today's schedule offered some variety in terms of "Make or Break" runs. Up until now it's just been 2x2miles, but in addition to opening up another "Level I" workout (3x2miles), other options were from the Level II workouts (2x3miles and 3x3miles). I decided it was time to belly up to the plate and try one of the tougher-looking ones, so 2x3miles was the winner. Because I was going to run on the Arlington Boulevard Trail, I decided the best option was to make both sets the same route. So mile 1 would be running west and uphill, mile 2 is east and downhill, and then mile 3 is half of each. (I'd turn around halfway and head back early.)

Round 1 wasn't too bad -- I knew the first mile would be the toughest (especially that final quarter mile climb) and I was a little bit tired at the end, but ultimately a victory (8:30, 7:50, 8:07). I stretched a little bit, decided it was enough recovery time, and headed back out. OOF. I didn't feel like I had lost too much ground at first, but that sure caught up with me by the end. (8:41, 8:08, 8:30) Clearly I will need to work on this a bit!

Then again, when I did this workout last week (only just at 2x2mi) my average was 8:14min/mile, and this was 8:18... so, not too bad, I guess.

Start Time: 3/15/08, 1:00pm
Location: W&OD Trail
Distance: 8 miles
Average Pace: 8:50min/mile
Total Miles For March: 30 miles

When I ran my 10-miler eight days earlier, I was... less than impressed with my effort. It had admittedly been the longest I'd run in quite a while, so a lackluster performance was almost a given. But still. I promised myself that this run (since I'd overslept and missed speed training in the morning) would be better and also run smarter. Thankfully, it was just that—I took the first half at a reasonable pace rather than heading out too fast, and then let myself pick up a little bit of speed for the second half. (9:08, 9:07, 8:57, 9:08, 8:42, 8:31, 8:39, 8:23)

If I can do something like this in two weeks for the half marathon, I'll be quite happy.

Start Time: 2/18/08, 8:00am
Location: LAX Marriott
Distance: 8 miles
Average Pace: 8:45min/mile
Total Miles For February: 29

When I finished, a guy in the weight room looked at me and said, "Wow! You are hardcore!" Which was nice.

Start Time: 1/16/08, 6:30pm
Location: Gunston Community Center
Distance: 8 miles
Average Pace: 8:45min/mile

It was too cold out to attack the Custis Trail again, so this time I decided to seek out a treadmill—eight miles on an 1/8th-mile indoor track meant 64 laps, and surely by the end I would be dizzy and throw up. I finally went over to Gunston, which no one seems to know exists, and used their solitary treadmill. No one else wanted to use it while I was there (in fact only two other people were even there while I was!), so hey, works for me.

Start Time: 1/5/08, 8:00am
Location: Washington-Lee High School
Distance: 1 mile & 4x100m & 4x400m

Saturday's session was the return to our group workouts, hurrah! For this run we started off with four 100meter runs, the idea that each one pushing a little harder and in a slightly tougher zone. (20.13, 18.06, 16.30, 15.02) Then, we were to replicate those four zones over the course of 400meter repeats, with each quarter of the track faster than the one before. It was fun but tough, ratcheting each segment up a little more. While my times decreased for the second and third, my transitions were getting stronger each time, and it made sense that I was a tiny bit more pooped with each one.

For the fourth, though, Fred said that our goal was to go faster than the first. And... much to my surprise... I did! Hurrah! (1:31, 1:34, 1:40, 1:28)


Start Time: 1/7/08, 6:30pm
Location: Custis Trail
Distance: 8 miles
Average Pace: 9:19min/mile

Back in the day, I used to regularly run part of the Custis Trail as part of a group workout. (About a mile and a quarter of its distance, then back.) But it had been a while, and the weather was so fantastic on Monday that I decided I'd go tackle an 8-miler on the Custis Trail.

Ooooooof.

When I ran with the group on Tuesdays and Thursdays, my times on Thursdays would always be much faster than Tuesdays, and this was no exception with a 9:19 average, even as I felt I was putting in an 8:30/8:45 amount of effort. Phew. That'll learn me! (9:10, 9:12, 9:04, 9:30, 9:07, 9:22, 9:20, 9:47)

Oops! Whole bunch of updates here.

Start Time: 12/13/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 6 miles
Average Pace: 8:49min/mile

Start Time: 12/15/07, 8:00am
Location: Washington-Lee High School
Distance: 1 mile & 4x200m & 3x400m

Start Time: 12/17/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 8x200m

Start Time: 12/22/07, 3:45pm
Location: W&OD Trail
Distance: 8 miles
Average Pace: 9:16min/mile

Start Time: 12/24/07, 9:30am
Location: Washington-Lee High School
Distance: 2 miles & 8x200m

Start Time: 12/25/07, 4:00pm
Location: Vienna, VA
Distance: 5.8 miles
Average Pace: 9:12min/mile

( Read more... )

Start time: 11/4/07, 12:00pm
Location: W&OD Trail
Distance: 8 miles
Average pace: 9:02min/mile

The attack plan for next Sunday's marathon is to do a 10/10/10 split; the first 10 miles at one minute above pace (10min/mile), the next 10 miles at training pace (9min/mile), the last 10k/6.2mi at 30 seconds (or more!) below pace (8:30min/mile or whatever I can muster). So for today's 8-miler I thought I'd try and run the first four miles at the 10min/mile pace to try and get used to starting at that pace.

Well... Here are the splits for the first four miles (heading uphill no less): 9:10, 9:27, 9:33, 9:41. Essentially with each mile I'd look at the chrono, grimace, and try and slow down a little more. On the way back I gave up and sped up a bit (8:51, 8:40, 8:32, 8:22). So it was good to know that I need to work on starting out slow, especially since the beginning of the marathon will be adrenaline city.

Virtually no foot problems to report. Fingers crossed.