got the runs

6 miles on the roads to the top of Gaines Road and back.  This is the first run in quite some time, as reflected by the lack of entries, due to the last and final wedding trip for the year.  We were up in Michigan for a wedding and to be with family for a few days, and things never slowed down enough to do a good run.  Today I got back on the horse, and it felt pretty pathetic.  I couldn't find my form no matter what I did, so I accepted it early on and just decided to enjoy it.  I ended up completing the run in 46 minutes, which is faster than usual.  So I guess it just felt bad, but was indeed quite a good run.  No more running hiatuses like that--i was losing it.

noon: 2000 meter swim with the folks at Lake Newport pool.  First time in the pool in months, and I kicked some butt!  Not sure why, and can only attribute to leg strengthening at the gym.  Either way, not compaining.

pm: one hour full body general workout at the gym.

Approximately 6 miles of beach running on Fenwick Island--HOT!!

A nice active night tonight:

-45 minutes at the gym--a quickie to get the blood flowing

-2 loops on the mountain bike around Whitney State Park; took a half hour each

-4 mile trail run in Whitney on other random trails. 

I was really excited to come home and eat amazing salmon for dinner with a mint julep.

4 quick miles on the Reston trails after work before heading to Wolf Trap to see Jethro Tull.  Excellent show...Ian Anderson's still got it.

No miles today, but a good solid workout at the gym (one hour).  I had planned on a short run to follow, but happily dropped it for a delicious meal of fresh salad, scallops over vermicelli, and fresh gazpacho.  My wife is awesome.

swimmin' at the rope swing.  not so much exercise....but better than sitting and watching TV, i s'pose.

I worked off my sedentary work week this afternoon...and it was amazing.

45 minute gym workout on the way home from work

45 minute road ride on the roads near home

4 mile trail run.

All followed by killer pizza in Leesburg.  Heckuva night!

I'm not sure how long this run actually is, but it's a combo of trails and roads, and I feel like it might actually be closer to 6.  But I'll remain conservative for now.  It was HOT HOT HOT when I did this run, and a cold front ripped through during my post-run stretch that made life much more pleasant.  I procrastinated the run all morning...but I wish I dragged that out even longer.

lazy river float down the Rappahannock River.  

noon: 2500 meters in the pool with all the guys.  This was a distance workout--3 sets of 500, a 300, some 100's, and 50's.  I'm used to 2000, and I haven't swum hardly at all, so needless to say 2500 hurt...yet, i actually did alright.

pm: one hour gym workout, then a casual bike ride into town for desert.

About 4.5 miles of trail running after a very hectic day--just barely caught the last of the daylight and ran it pretty fast.

An hour workout at the gym followed by around 3.5 miles of trail running.  I turn into swamp-man in this humidity...it's kickin' my butt.

Not exactly sure on the distance here, but it was certainly a 6 mile effort.  Finally got back on Bull Run Mountain proper and put some vertical gain under my belt.  The climb was surprisingly easy, and the drop the same, but when I entered the flats planning for a 7+ mile run the rubber set in and I veered off to cut it a bit shorter.  Progress...I'll get that run next week.

noon: 2200 meters in the pool.  200 warmup, 2 sets of 3 300's with variations, and 4 50's.  Good times!  Great workout that went fast and left me tired and HUNGRY!

Did the double-double today:

noon: ~1800 meters in the pool with the crew.  8 150's and a bunch of additional things.  

pm: The Turner to Gaines 3 mile out-and-back.  I felt pretty stinking rusty at first, but fell into a groove by the end.  Still probably ran a pretty stinking slow pace...~8:30's

Approximately an hour at the gym after work followed by about 3.5 miles on the trails to loosen everything up. 

This may very well be more like 5-5.5 miles, but it's every bit of a 6 mile effort.  I ran all trails yesterday up to the top of Bull Run mtn and around the entire preserve, but back in, and then out on East End trail.  My legs were a bit sore from squats on Tuesday, but it didn't affect running performance.  Kept the pace very conservative so that they'll stay somewhat fresh for thursday and possible friday runs.  

6 miles on zee roads.  Felt very strong...maybe i'm finally getting my legs back.

noon: 2200 meters with the folks at Lake Newport pool.  Straight-forward but tough workout.  The triathlon crew is in full training swing and these dudes (and especially the girls) are really pushing the pace.  I'm pretty wiped out by the end.

pm: Just under 2 hours at the gym.  Kristin was going to meet me there at 5:30, do a quickie, and then we were going to take off together.  She had to work til 6:30...didn't get there til 7.  So 5-7.  Way too much.

Did one of my mini-biathlons today.  About 18 miles in the saddle and then ~4.5 miles running the trails.  I meant to do a longer, flatter run, but forgot and found myself climbing up the mtn before I knew it.  Unfortunately, this killed me in the heat so I had to keep the mileage down a bit.  

noon: 2000 meters in the pool.  8 100's, 6 100's, 2 300's.  Tiring!

pm: 6 miles on the road.  This may well be the most humid day I've ever felt.  Maybe Lincoln, NE was worse, but this is as close as I've seen.  I couldn't even breathe deeply because it felt like i was sucking in large volumes of water and giving me cramps.  All I wore were running shorts, socks, and shoes and I carried a handkerchief for swabbing sweat.  I was SOAKED half-way through and rung my shorts and hankie out like they came out of the wash minus the spin cycle.  This is getting gross and disturbing...

pm: An hour at the gym followed by a nice slow 3 mile jog to stretch the legs (after lots of squats)