got the runs

I didn't know I was going to run this race until the previous afternoon.  If I had known, I probably wouldn't have gone out so hard on saturday morning (or thrown that house party saturday night, incidentally).  But sometimes these are the best races!   I got up at 6:00 after getting mimimal sleep, metro'd to downtown DC, grabbed a bib from a friend (some 15 year old girl named Abigail couldn't compete and gave me her number) and hit the asphalt.  It was a really cool run that (needless to say) weaved through the cherry blossoms of DC around all the monuments etc.  I've heard there were upwards of 10,000 people there (second largest race in thea area), which was quite evident in the tight packing of runners.  I had to get off and into the grass for most of the race in order to maintain the pace I wanted (given my circumstances, I was shooting for 8 min miles, which I achieved).  I don't know my exact time, because I didn't start at 0:00:00 due to the large group of racers (in fact, I was still in the port a john long after the gun went off, and I certainly wasn't the last one) but I kept track between miles and they were all around 8:00.   I didn't take this race all too seriously (obviously), which made it a great segue for me to get back into the scene in this part of the country.  Lots of fun to be by so many happy runners!!  Then i ate lots of eggs.  Lots and lots of eggs.

A splendid 6 miles along the tidal basin and major monuments of DC at sunset under waves of cherry blossoms with a good friend.  Doesn't get much better than that.

3.5 miles out to the gym at a pretty chilled out pace.  An hour of lifting.  3.5 miles back home feeling like a truck ran over me.  good times.

A good solid run at ~7:30 min miles. I've been striding out more and more on my returns and pounding out the few hills that I come across, and my legs are really feeling strong. I've been wanting to run to work, and I think next week it's finally going to happen (~12 miles).

A pretty chilly run on the W & OD trail with a friend.  Save for a couple of strides toward the end, we kept it at a chilled out 7:30 - 8:00 pace.  It was more of a maintenance run, as I wanted to stay fresh for another such run this evening. I'd be all in favor of that spring weather bouncing back this way again...

8 miles right at sunset.  I was a little worried that my legs would be a bit overworked due to increasing my mileage more quickly than usual this week.  However, after a 2 mile warmup, it became immediately clear that they were stronger than on any other run this week, so I stepped it up a bit.  Somewhere around 7:15 average.  I'm also realizing (thanks largely to Paul's blog) that I'm just not really meant to take entire days off.  It throws everything out of whack and, as Paul suggested, it becomes a mental game.  I know I'm perfectly capable of cranking out a run/day as long as I plan my runs appropriately, and if can just keep my brain wrapped around that my training will be that much easier.  It's those runs following full days off that really throw me for a loop (especially with regards to endurance and hill attackability).  Oh, the things we learn...

just digesting that easter dinner.

3 brisk miles at lunch running through the Reston Woodlands.

6+ miles to the park just beyond the 495 bridge and back. A couple short strides at the end, but otherwise a consistent 7:30 pace. Beautiful night for a run.  Nothing like a good double.

Around 8.5-9 miles along the W & OD.  I was wiped out all day, so I didn't expect much, but it actually went quite smoothly.  It necessitated a longer-than-usual amount of stretching afterwards, and we'll see if it paid off when I get on the trail today with Paul(!)

A beautiful 10 miles with Paul and Jon up the river trail, over the upper loop of Spring hollow, and back. Having gotten up at 3:30 am eastern time (1:30 here), eaten crappy food for lunch, and not being used to the altitude, I got the snot beaten out of me. Surprisingly, I feel great today though. The only upshot was my early bedtime yesterday. Yeah, i was a bit smelly.

It was great to run with some friends.  I never took this for granted--the terrain and the people--but being back here makes me realize how much I miss it.

A soul-cleansing run from the main parking lot at Temple Fork up to the saw mill and back.  Paul tells me it is about 7.5 miles, though it felt longer to my sea-level lungs.  Save for being a bit dehydrated, and a couple small muddy/snowy patches far up the trail, conditions were absolutely perfect.  Luckily, I had no watch, so all attention was paid to my surroundings, where it should be.  What a fabulous canyon.  It imparts peace and contentment and everything else that is good in the world.

Finally got a run in!  I was plagued by a nasty flu in Utah that left me weak and unrunnable for a few days.  Then I was crunched by grad school deadlines to get that stinking thesis in to the editor.  Then buddy came into town and had to entertain.  Busy busy busy.

I felt better on this run than I thought I would after such a lengthy hiatus.  A beautiful day for the W & OD trail.  Looped around the park after the 495 bridge and came back.  A couple strides on the return. 

7 miles along the Potomac. I'm feeling my week off bigtime.  I'm going to lay off a bit for a while--try to back off to 5/day or so and supplement in the pool and gym.  My legs weren't happy with me today.  Ease back in for a week or so and then get back on schedule.

3 miles.  To the bridge and back.  Before going to the gym. REALLY stiff.  But loosened up afterwards.

3 miles in the am.  A gorgeous morning to get out and stretch the legs.  Am headed for the pool this evening, with the potential for a few more road miles afterward.  If I'm too beat, I'll do a decent run in the morning.

6 miles in the am to the bridge and back.  I still feel slight stiffness in the legs from taking a few days off, but it's finally starting to pass.  Everything should be back to normal by the weekend.  A beautiful cloudy day.  I'm with you, Paul.  It's nice to feel the thick air and smell the humid smells while lumbering along through rolly terrain.  I miss Utah, but this has its perks.

I swam for 45 minutes yesterday evening which really seemed to help bring the core (lower back, abs) back into place.  I just felt horrible earlier this week, so i'm glad things are coming together again.

it's a great day to be alive.

5 miles along the W & OD trail.  To the street before the hill by the rt 66 bridge.  

Felt really good.  Approximately 7:30 miles.  Lower mileage to save myself for a longer run tomorrow.

cheers. 

11 miles west on W & OD.  Felt very strong.  Approximately 7:30 miles.  A gorgeous overcast day perfect for running.  Lots of kind folks on the trail today smiling and waving and nodding.  my longest run in DC yet, and I feel great.  Very encouraging.  About time for a new pair of shoes, though...

7 miles along the C & O near the Potomac.  A very relaxed sunday afternoon run, taking it easy after a 10 miler yesterday.  I felt fairly tight, but good otherwise.  Perfect, perfect weather.  DC allegedly doesn't get any better than this, and I believe it.

Feeling very blessed to have healthy knees and feet these days, but I don't want to push my luck.  Taking to the pool tomorrow to recoup a bit and take a break from all the impact. 

45 minutes in the Washington Lee pool

3 miles there and back by bike on the Custis trail

nice break for the legs.