got the runs

4 miles on the WOD at ~7:30 pace.

Followed by a short upper body workout at the gym.

6 miles on Reston trails at perhaps 9:00 pace.  I'm plagued by a series of colds...I don't know if it's sleep deprivation or if i'm just not eating well.  It's really getting old, though...

one hour in the gym...chest/tri's/core.

Six miles on Reston trails with Ben O'connor.  These are very much maintenance oriented until i kick this stupid cold/bronchitis thing.

...and another 4 miles in Reston.  WHY AM I STILL SICK?!

6 COLD, rainy miles on the WOD on my home course.  Felt good to be back there, but i just about froze.  It helped bring my pace up, though.  7:30 as an average, 7:08 as a best.

Walked a pleasant 5.4 mile trail out at the Manassas Battlefield.  I'm not gonna count it, but I suppose it was good to get out there.

5 brisk miles on the WOD right at home.  I didn't bring a watch, but splits were certainly sub 7:30.

noon: 6 miles on the Reston WOD.  I maintained a rather relaxed 8:00 pace and enjoyed the overcast, windy weather.  Slight side cramping reminds me that i'm still slowly getting back into shape. 

noon: 6 miles with O'Connor on Reston trails.  Pretty chilly out there, and my legs felt a tad run down.  Overall things are progressing well, though.

7.5 miles today on the WOD from Reston to Vienna.  It's the traditional run to Vienna Inn day today, and it was fanTAStic!  A gorgeous sunrise with negative 3 degree windchill makes this boy smile ear to ear.  You can't help but feel alive on a morning like this!  I ran a fairly consistent 8:00 pace.

35 minute lapswim followed by a quickie workout at the gym. 

Sunday, Monday, and Tuesday this week: XC skiing Western Maryland.  Several hours each day with fanTAStic conditions!!  A very welcome cross training venture.

Approximately six, perhaps a tad more, on the Reston trails with O'Connor.  We recently discovered that we tend to run faster on our own, which is peculiar, as I always feel like the pace increases with more people.  Anyway, all's well and it felt good to get some miles.

pm: One hour in the gym...no focus, just trying to wake up all those neglected muscles.

Another 6 miles with Ben on the Reston trails.  I felt pretty strong, given I did a little leg-work last night at the gym.  Usually i'm pretty rubbery and miserable after a leg workout.  We're still pulling some relatively slow miles--probably between 8:30 and 9:00.  Good for building mileage, though, which I suppose is the goal for now.

No miles today except hiking Old Rag, which is a nice 7.5 mile walk.  I guess that sorta counts for something...

4 miles at a fairly brisk pace (not sure exactly, but around 7:30 with some pickups) followed by a very short upper body workout at the gym.  Just enough to remind my muscles that they are indeed muscles. 

Noon: 2000 meters in the pool with a group of guys who've been doing 2k every monday, wednesday, and friday for years.  Not sure how many days a week I'll join them, but I'm very excited to be pushed in the pool!  I feel worked!

pm: 2 mile jog to warm up the blood, and then to the gym for a quick workout.  Primarily chest and upper back.

noon: 6 ice rink-ish miles in Reston with O'Connor.  Fun conditions!!  One second looking away from your feet and you can plan on taking a digger.  I only took one, and it was in front of lots of traffic on Reston Parkway, so I figure that makes up for all the close calls where I saved myself.  Good times!

pm: an hour at the gym--mostly just arms (feeling too skinny these days) and some legs.

Noon: And I thought it was slippery yesterday!  I should statistically be dead right now, for all the sliding I did on bridges and approaching oncoming cars.  Wow.  Fun run, though!

noon: 2km workout in Reston.  4 sets of 100-100-100-200

Definitely the hardest swim I've ever done.  This workout went borderline anaerobic for uncomfortably long periods of time, which is exactly what I need to kick my butt into swim-shape.

10 miles today on the WOD heading west from home.  It felt great mentally to know I could go at whatever pace I wanted and then eat food and nap afterward.  But now that I ate lots of food and slept an hour, I feel terrible.  Is this what constipation feels like?  Really?!  This is terrible!  

But the run was good.  solid 8:15's except where frozen over.

sheesh...

Spent some time on the football field...SORE hammies now!!

Good Superbowl.  Wow.  Good work, Steelers!

noon: 6 miles with O'Connor.  Wow, am I ever tight from sprints up and down the football field!  Quads, hammies, and all those other strange sprinty team sport muscles.  I'm such a wuss.

About an hour at the gym tonight working on back, bi's, and core. 

noon: 2000 yrds in the pool.  Mostly free, but with a couple hundred kick, pull, and IM laps mixed in to break up the muscle monotony.

pm: 45 minutes in the gym: chest/tris/core

6 miles on the Reston trails.  It was pretty stinking cold, even I can admit that.  But the sun makes it feel so much better!  No watch today, but a chill 8:00 pace.  Quads and hammies finally settling down from football on sunday.  Man i'm a wuss...

noon: 2000 yrds in the pool.  3 sets of 100 stroke/100 lungbuster/100 IM/200 free followed by 4 100's and 4 50's.

Feeling pretty strong and able to more-or-less keep up with the crew now.  Still gotta get those flip-turns down...

pm: 2 fast miles to warm up the legs followed by some intense stretching.  I think I finally got the kinks out of my quads and hammies...

8 miles on the WOD with Roger.  We certainly maintained an average pace below 8:00, and at times were closer to 7:30.  The legs are finally back to normal and functioning well.  This was the first shorts run and I had to lose the shirt!  I don't mind this one bit.

4.4 miles of hiking out at Big Schloss.  A great day to take a break!

noon: 2000 yards in the pool.  Kind of a complex workout that I don't feel like describing, but it was a good variety of laps that encouraged practicing good form and stroke mechanics. 

pm: Ran to the gym and worked back/bi's/legs.  1 mile to/from the gym.

noon: Approximately 7 miles on the reston trails.  I ran the loop that O'connor and I have done many times...but in reverse.  Turns out it's a bad idea to space out in auto-pilot when in reverse, and I got completely turned around.  Ran some roads until I saw some familiar sights and then got back on track.  I'll say it tacked on an extra mile, though it may have been a bit more...

noon: Six miles on the Reston trails with O'Connor.  Legs were sluggish and tired, but we still pulled a slightly faster-than-average pace.  While it's great to get in better pool shape, i'm certainly feeling the shortage of miles on my feet, which is a bit depressing.

Noon: 6 miles on the Reston trails.  Felt good; kept it at around an 8:00 pace with pickups only on downhills.

2000 meters at the pool.  I'm certainly feeling that week off of swimming, but not quite as bad as I thought I would.  A solid workout!

noon: 6 miles with O'Connor on the Reston trails.  Windy and a bit sluggish, but it still felt great to get out there.

4 miles in the woods.

an abbreviated swim--half hour ish.

Seven miles.  I honestly don't remember how they were...it was a while ago.

7 miles with HEAVY legs.  The drillsite did me in today, i suppose....

Approximately 2000 meters in the pool--extremely good workout.

7 beautiful miles on the trails behind the Hampton.  Absolutely gorgeous upper 60's weather.

I had just enough time for pproximately 6 miles before grabbing BBQ with coworkers down in Georgia.  Felt strong and wished I had the time for a long one...

Went for a nice relaxed walk/hike out at Bull Run--sort of a "welcome back to VA" day.

2000 m in the pool.  Sure enough--i truly don't push myself as hard as these guys push me.  I was heavily anaerobic today, but it felt good.

Noon: 6 miles on the WOD near work.  I haven't done this run in quite some time, and it seemed to fly by.  So far everything seems in working order.

noon: 2000 m in the pool wit' da boys.  TOUGH workout...but i can't complain cuz i came up with it.  Diaphram still sore from breathing so hard.

noon: 6 miles with O'Connor.  A beautiful afternoon for a run, and all feels well.  We probably kept about an ~8:00 pace.

pm: abbreviated lift, but quite nice.  Half hour of upper body staples, just to make sure they all still work.

noon: 2000 m in the pool.  An excellent workout with a balanced mix of easy/mod/sprints.  I'm feeling stronger in the water than on the pavement these days, but I think that will flip flop pretty soon.

I hiked Old Rag in the am, which is a nice 7 mile walk.  It was such an ugly day that I couldn't get myself to head back out for a jog, but the hiking weather wasn't so bad.  Good little walk.

The weather continues to spit.  I went climbing at Great Falls with Kirkwood, with plans to follow that up with a jog.  The jog never happened, because we were pretty well cooked after climbing in wet, slippery conditions. 

2000 meters in the pool.  Terrible day.  I pinched a nerve (or something) somewhere in my shoulder (or somewhere) and my arm went dead.   I swam through the pain, which was a terrible mistake.  By the end of the workout, it hurt so bad that I became nautious and felt like i was going to black out.  Will be taking wednesday off of the pool and try to work out the kinks this week, hopefully to return on friday.  Sheesh.

day off to check out whether or not i'm sick or not...

4 miles to just stretch the legs after a long day of talks on the Eastern Shore.  Pathetically out of running shape these days...the price to pay for getting into swimming shape.  "Cold" progresses today, but suspicion arises that perhaps I'm developing an allergy to something here in NoVa. 

6 beautifully drizzly miles with O'Connor today out in Reston.  I wasn't sore or tired, just feeling a bit "out of control"...like the legs are a bit rubbery or something.  Could be the drugs, but likely the low mileage recently.  Verdict is still out on whether or not i have allergies, but i'm thinking it's just a sinus infection that's going around.

6 miles on the reston trails with O'Connor again. I felt like I had my rhythem down today, but this cold is really killing the energy levels. Off for Vegas tomorrow, and i hope i can find a place to get some miles 'n meters...

A nice solid run on the Vegas Strip.  I said I'd do it once, and that's all I'll do.  Turns out that weaving through traffic and a bunch of drunk people isn't all that fun...but it was a good experience. 

Death Valley!

Four miles on rather tired feet after a day of hiking on the Kelso Dunes. Pretty, pretty place. Slowly figuring out the better places to jog when staying on the Vegas Strip...

Victory run!  My talk went very well at AAG, so I treated myself to an afternoon jog in the sun.  I can tell i've been walking around a lot on cement sidewalks, though...youch.

Found a fantastic little loop to do!  ...too bad this is my last run in Vegas.

I felt very strong today, and can confidently attribute a lot of it to being well hydrated. 

Death Valley (again)!

Ah...back to the Reston WOD run.  Felt strong today running between 7:30's and 8:00's.  I suppose it helped to finally get enough sleep--11 full hours of it.

Today I drove to Georgia, hopped out, and jumped on the ol' run I enjoyed during my two week stay here.  Felt good to get out on those soft trails again.  Gorgeous overcast weather!

Ran with O'Connor for the first time in a while today.  Started in soft rain, finished in gorgeous 70 degree sunny bluebird weather.  Ahhh....

noon: jogged 1.5 miles to and from the pool.  2000 difficult meters for me in the pool today--it's been weeks since i've seen a pool.  So far so good with the shoulder, although there is a slight twinge of pain.  Will keep an eye on it.

Five miles on the Reston Trails. I felt pretty tired on this run, not sure why. Quite possibly related to sleep deprivation.

Ran to the pool and back and swam 2000 meters.  This workout hurt, but not quite as much as it did on Monday.  

Approximately 7-mile mtn bike loop out at Difficult Run.  FIRST OF THE YEAR--MAN it felt good!!!

6 rather difficult miles today with O'Connor on the Reston trails. Not quite sure why it's tough for me to get oxygen lately, but i'm really breathing hard. We probably averaged an 8:00 pace, with a slow start and a peppy finish.

Ran to the pool and back.  2000 meters in the pool in two sets of 1-, 2-, 3-, and 4-hundred.  Solid workout.  Very hungry. 

4 quick miles after driving down to Savannah for the last trip.

My token Savannah Run...8 miles of it.  I felt pretty sluggish, but decided to just take it slow and surely.  Shower Tecate was the perfect reward.

noon: Ran to the pool and back and did a 2000 m swim.  This workout kicked my trash--50 kick, 100 free x 12 plus a few sprint 50's.  My legs are wrecked, and it's awesome.

9 miles out in Fairfax.  I didn't plan on something quite this long, but so it goes.  Had to work off all that wedding food from saturday anyway.

4 miles out in Easton off of Dover Road after a day of field work.

Very solid lift after dinner--all upper body.

1.5 miles from the hotel to the YMCA and back.  2000 meters in in the pool, and a tiny bit of lifting to do that which I skipped yesterday.

Easton has a Rail-to-Trail!  And all these times i've run on crappy, crappy roads full of hillbillies in trucks...

Just a bunch of tennis and some bike riding in Pittsburgh today. 

3 mile there-and-back to the pool with a 2000 m workout.  Felt nice and strong in the pool, but the bum is a bit sore from tennis.

6 miles on the WOD in Reston.  HOT!  Needed a shower after that one.  Probably averaged just barely sub-8's.

6 misty miles on the WOD with Paul.  According to his cool GPS watch, we averaged 7:03's, which was just at the upper limit of my being able to hold a conversation and still have oxygen.  Man--felt like old times.  Thanks for the run, Paul.

6 miles on Reston trails with O'Connor--I was a bit tight from yesterday, and he is getting over a cold.  We started at ~8:00's and worked down to ~7:00's after we were warmed up.  It was nice to loosen up.

noon: A mile and a half to the pool and back, with a 2000m swim workout.  I felt like I was dragging someone with me in the pool--couldn't get my rhythm.  Now i'm TIRED.

pm: ~10 mtb miles with Ed and Myles at Difficult Run.  Second wind!!

Quck lift--literally under a half hour. 

1.5 miles to the pool and back, with a 2000 m lap workout.  I'm having troubles getting air these days, and I'm wondering if it's because I've cut out so many running miles.  Despite being a very thorough cardio workout, my swimming days seem to be bringing me down in this regard.  Although I could also attribute it to inactivity during the past couple of rainy days...I'll have to monitor the situation this week to see if it improves.

pm: 45 minutes in the gym--trying to strengthen core and upper body, since I fell off that wagon a short while back.

noon: 6 miles on Reston trails under an overcast sky.  For whatever reason I don't seem to have full lung capacity right now--feels like i've been smoking cigarettes or something.  I first noticed it in the pool yesterday and attributed it to the thick air in the building, but it's definitely still there when I run.  If it's still there later this week, then it's grounds for concern, but for now i'll just assume it's a passing blemmish.

pm: Went to a personal trainer in Leesburg for an hour.  He specializes in core strength, stability, flexibility and balance, and he was recommended by a few reputable sources.  I learned a couple of cool core-building exercises, but otherwise felt like I could have managed just as well on my own. 

1.5 miles to the pool and back, with another 2000 m workout.

I felt yesterday's activities in the pool and was therefore a bit sluggish, but my lungs felt to be functioning closer to full capacity finally.  No wheezing or anything this time.  Progress.

A rainy 6 miles miler on the reston trails with O'Connor.  Pretty tough miles for the both of us, and being weighed down with rain water evidently didn't help matters.

The first Vienna Inn breakfast run I've done in months!  Ran from Fairfax to Vienna on roads and covered approximately 5.5 miles on (finally!) dry surfaces.  Beautiful, sunny morning.

We'll call it 3.5 miles of running back and forth on the trails by Harpers Ferry between put-in and take-out. 

A small jog just to stretch everything out at the end of a weekend full of walks 'n hikes but no runs.  My trusty orthodics moved on to bigger and better places (the bottom of the potomac), and this was my first run without them.  So far so good, but I was kind of scared.

Skipped the run to the pool due to rain and very tight calves.  2000 meters in the pool, and I finally felt STRONG.  I was slowed down by those in front of me and felt like i was only at ~70% most of the time. 

Tennis!

5 miles on hilly roads in Fairfax.  Sore calves without orthodics--youch!

6 at noon with O'Connor--slow pace, calves slightly happier.

am: biked 15 miles to work.

noon: swam 2000 m--good workout.

pm. biked ~5 miles to the Vienna Inn.  Great beer!

Kristin and I hiked the Billy Goat liesurely and saw AMAZING wildlife (my first male and female indigo buntings!).

Followed that up with 7 miles on the towpath.  I can tell my running has been neglected--that 7 miles should have been much easier, even after the hike.

K and I finally tried biking the Cross County Trail from Fairfax to work and discovered that it's a killer mountain bike commute to work!  Unfortunately things are still a bit grimey from all the rain, but that'll dry out.  Biked the roads back to her house, making for a pretty good overall workout.

noon: 1.5 miles to the pool and back, with a 2000 m workout.  I was freakishly fast today, by my standards.  It's substantially more fun when one feels like that!

pm: 30 minutes of upper body and core building at the gym.

We'll call it 6.5 today.  Ben and I did a different section of the WOD today, and I'm not sure of the distance.  But we took it easy, and were out for 51 minutes.  I feel really good today, and am looking forward to some mtn biking tonight!

pm: Rode the CCT from the WOD to Great Falls and back.  Things are still a bit gooey out there, and I was toast by the end. 

Another jog to the pool and back with a 2000 m workout.  I was pretty beat up from biking yesterday, but felt ok after several hundred meters of warmup.

Another noon-time run with O'Connor. We took it pretty easy on this run, and all is well.

7 miles out at Sandy Pines in Michigan.  The first 3 miles were very easy, and the last 4 were moderate, with increasing intensity.  Nice to be home!!

Drove from Michigan to Pittsburgh and played some TENNIS!

noon: 2000 meters at the pool with Laura.  She was sick over the weekend, and I drove through the night last night from Pittsburgh, so we took it easy. 

Approximately 6 slow miles out in Fairfax.  It feels funny to have a bit more muscle in the upper body right now.  Everything feels more laborious on my feet.

pm: 1/2 hour core/upper body work at the gym.

noon: 6 miles on the Reston trails flying solo.  I grabbed some $6 insoles from the supermarket last night and am SO glad I did.  My joints are all happier after relishing all that spongy goodness.

1800 meters in an OUTDOOR pool!!  I'm gonna get used to this real quick.

Left calf cramped up before the finish, so I had to drop out early.  Otherwise a great workout.

Some slow miles with O'Connor today.  We both felt a bit weak after taking a few days off of running.  I anticipate more miles this week, as I'll be on the road tuesday-thursday away from the pool.

In the field for the middle three days of this week, but I managed 6 miles.  Western Mass is freaking gorgeous this time of year--wow!  Was also able to do an abbreviated workout lifting drilling equipment in my hotel room.  Redneck lifting, baby!

Half hour of upper body/core lifting.

1600 meter swim workout in the pool  50 m outdoor pool = therapeutic!  And cold in the rain, incidentally.

Had every intention of doing a long run today, but ended up doing a short bike ride instead.  Something very chill along the C & O by White's Ferry. With a picnic!!

6.5 miles on the a trail in Easton, MD.  Doing field work this week,

lifting heavy augurs for 12 hour days.  Probably will be a little light

on the workouts...

Approximately an hour in the gym today.  The pool at the Y is not grounded, so they won't let anyone in if they see lightning.  Dang.

5 miles on a Rail-to-trail in Easton, MD. I was really hoping to get into the pool at the Y today, and they guy said it was open over the phone, but when i got there THE POOL WAS EMPTY. Thanks, guy. So i worked out instead...an hour, full body.

6.5 lovely miles around Fairfax. That's a bit sarcastic--running felt good, but Fairfax is an armpit.

noon: 2000 meters in the oh-so-nice outdoor 50m pool.  I could tell I had a week away from the pool...ouch.

noon:  6 miles with O'Connor in Reston. We were both beat for our own reasons, but the run went well. A bit slow, but who's keeping track?

pm: ~45 minutes of upper body work in the gym. 

6.5 miles today on the Reston WOD.  Beautiful day for it, though quite humid.  I felt way stronger than I have in a while, probably because I was actually around to do something over the weekend (for consistency).

am: 5.5 miles from Fairfax to the Vienna Inn for breakfast with the Geostriders. 2 eggs, wheat toast, sausage (patties), American fries, and coffee.

noon:  A rather strange workout at the pool.  Did lots of drills often done in water polo practices.  Certainly fun, but very challenging.

7 miles on the WOD heading east from my place.  I haven't been able to track my pace for quite some time, as I've been away from mileage posts for a while.  I checked my pace today and was pleasantly surprised--my sluggish-feeling pace was between 7:30 and 7:45 the whole time.  Not bad for a comfortable pace.

Went for a nice ~4-5 mile hike/walk in the evening with Kristin -- i love long walks.

Noon: 2000 meters in the pool.  Felt strong and happy today!

6.5 miles alone on the WOD heading east from work.  Pretty warm today, but quite tolerable and nice.  My new mp3 player has an FM receiver, so I could listen to the Kojo Nnamdi Show and hear more about the metro accident.  Eesh...

pm: quick lift at the gym; perhaps 30 min. 

noon: 2600 meters in the pool.  A GORGEOUS day for a swim outside...wow!  Everyone felt froggy enough to do some extras, and I did a 300 warmup on my own, so it added up.  I was cramping in the lats by ~2200, so I think I'll be sore for a few days.

 pm: ran around the block about 1.5 miles to warm up the legs and then spent a solid half hour stretching everything out.

Another sweltering day on the WOD.  My legs felt ridiculously heavy today; disappointingly so.  Especially after focusing on stretching so much last night.

Some especially hot miles on the WOD.  Had to get 'em in before the trip to the Burgh.

noon: 2000 meters in the pool.  Pretty tired, I have to admit.  A weekend in the Burgh will do that to you...

noon: Ran the good ol' Westerly WOD run to Herndon and back.  Everything's feeling quite good, but i can tell i'm a bit heavier than average right now.

2000 meters in the pool.  Tough workout!  5 x 200's, 2 x 50/100/150/100/50, and some 100's.  Cramped in the stomach a bit, but was strong otherwise.

am: biked to work, with a break for breakfast at the Vienna Inn.

10 miles of hiking up-and-downs in the Dolly Sods Wilderness of WV.  Gorgeous!.. but can tell I haven't hiked in a while.  I'm pretty sore, actually!  i MUST be getting old.

5.5 miles on the WOD heading east from home.  I did these at a 7:30 pace and felt great.  We've been so blessed with amazing weather this summer--so crisp and so cool.  It helps dramatically when one doesn't feel a drowning sensation while running.

noon: 2000 meters in the 50 meter outdoor pool in spectacular weather.  I felt pretty stinking strong today, which I attribute to lots of peanut butter and cool water temps. 

pm: Quick half hour at the gym just to remind myself where my muscles are...

noon:  6 miles on the WOD heading east from the Survey.  Pretty warm out, but not kick-yer-butt warm.  This route has just enough trees to get nice little short breaks from the sun.  Approximately 7:45 pace.

4 miles on the WOD with about 45 minutes of gym-time thrown in there too.

Followed by a ~12-mile round-trip bike ride to Vienna and back for frozen custard.

noon: 6.5 miles to the WOD headed east from work.  I'm still trying to get this nasty bug worked out of my head--seem to have picked it up from swimming in the Potomac on wednesday.  Headaches and vertigo...

8 miles on the WOD heading west from home.  My legs were pretty heavy at first, and then they remained heavy.  The whole time.  I was on autopilot the last two miles, so it didn't matter by then anyway.  Averaged exactly 8:00 pace.

Hiked 5 miles in the evening out at Annapolis Rocks and came way too close to getting it from a Copperhead.  God was looking out for us this time...

noon: 2000 meter pool workout with a 400 meter warmup.  Felt strong and happy to be back in the water!

noon: 6 miles on the Reston trails with O'Connor.  We were both feeling a bit sluggish today, especially at first, but we sped it up a bit by the end.  Probably averaged slightly slower than 8:00 pace. 

pm: 12 mile roundtrip liesurely bike ride to Vienna for frozen custard. Gorgeous evening!

noon: 2200 meters in the pool.  Good solid workout, and don't feel too beat afterward.  I'm afraid I'm getting in better swimming shape than running shape.

pm: 45 minutes at the gym.  Just trying to get back into some sort of a routine.

noon: Six miles on the WOD out in Reston with O'Connor.  HOT.  But felt pretty stinking good, given the slow pace...

pm: ~45 minutes core workout in the gym; focus on back and tri's.

am: exactly six miles on the WOD from my house to the Vienna Inn for breakfast.  2 eggs, sausage (patties), rye toast, american fries, coffee.  delicious.  the run was...ok, but not as good as the food.  too humid for my blood.  no watch; wanted to simply enjoy and forget about pace.  happy friday.

4 miles on the WOD west from home.  I wanted to round out the week to 30, so just did these quick saturday ~noon.  7:00 average pace.

7 miles on a beautiful bunch of country roads near my hotel in Middletown, NY.  Good run!

5 mile loop near the hotel--heavy, heavy legs after a full, full day of field work...wow.  

Shorter loop near the hotel in Middletown, NY.  Legs were a bit heavy at first, but cruise control took over around the 3rd mile.

 am: 8 miles hiking in the Catskills--near the Gunks.  Pretty!

pm: 7 miles near Middletown, NY.  Felt amazing for the last mile of this run--like it's really coming together!

A bit more than 4 running the streets of Brooklyn (Greenpoint).  So much going on--I find that I run much more intensely when dodging in and out of crowds.

Probably slightly more than 4 miles.  Running through Brooklyn...weird, but distracting with so many people and things to see so that I ended up running quite fast.

6 miles back on the WOD heading west from home.  These were surprisingly tough, and I think I lost more than I'd like to think about last week.  Hopefully I'll get back into a routine now that I'm done with field work for a bit...

noon: 2000 meters in the pool.  These were surprisingly easy considering my absence for over 2 weeks.

pm: gym workout; back, bi's and some legs.

noon: The first run with Ryan Mcaleer!  We did the reston trails and were both rather pooped by the end.  This humidity is such a killer.

sick.  with a cold.  stupid office-mate and his perpetually sick family*...

*shaking fist

4 miles in the Adirondacks.

4 miles in the Adirondacks

6 miles on the WOD close to home.  I can certainly feel my negligence, but it's worth it.  One full week in the Adirondacks with lots of hiking and swimming, it's all good.  I'll get back with it this week, before heading out to California next week to lose it all again.

2000 meters in the pool.  I was surprisingly strong today after coming off a couple weeks away from the action.

6 miles in the HEAT.  The shade and slight breeze made it tolerable, but they keep warning about the thick ozone right now.  90's and high humidity really just aren't fun.

Back to the pool for 1700 meters today.  We were all beat by the time warm-down came, so we dropped the last 300.

noon: This was a horrible run.  It's just too hot.  I don't know why I do this to myself.  

SPENT THE WEEK IN CALIFORNIA FOR BACKPACKING/MURRY WEDDING

Approximately 6 miles running out in Cambridge, MD.  After a week off in California and doing a full day of field work, this felt anything but comfortable. 

2000 meters in the pool.  Last day in the beautiful outdoor 50m Lake Newport pool :(

Sad to see summer go. 

6 miles; did a portion of the WOD heading east.  Took it easy and felt pretty good.

2000 meters in Lake Thorough outdoor pool--again, last time for this outdoor pool.

8.5 miles on the WOD heading west from home.  Only planned for 6, but ran into Eric heading the opposite direction and decided to get a couple more with him.  Quads pretty tight afterwards!

4 quick miles on the WOD 

4 miles out in Easton.  Fast and nice!

7 miles on the WOD heading east from home.  Nice chill pace to get back in the swing of things.

Followed by ~45 minutes of chest 'n tri's.  It's been awhile. 

Started the day with ~45 minutes of back 'n bi's 

~25 mile road ride and gorgeous premature autumn weather.

~1700 meters in the brand new shiny wonderful Washington and Lee High School Aquatic Center.  I felt genuinely spoiled in there, man.

6 miles on the Easton rail-to-trail. 

Ran to the gym and back and did chest and tri's with a little core and legs.

noon: 6 miles on the WOD heading west from work.  Ran into my old wavin' buddy and ran with him for a bit.  Nice to chat for a bit with someone you waved to for ~2 years.

noon: 6 miles on the Reston trails.  Nothing memorable, really.

6 miles heading west on the WOD from home.  Feelin' good!

~20 miles on the bike.  Absolutely gorgeous day for a bike ride, and I had just cleaned/decreased/and lubed it up, so it treated me well. 

Spent the day drilling out in Easton, MD.  Went to the YMCA for a half hour (~1500 m) swim and an abbreviated back/bicep workout.

a full day of drilling.  then 4 miles on the easton trails followed by dinner at the WS Pub and some top shelf bourbon with fellow geologists.  now that's a good day.

4 miles on the Reston trails after drilling a ~53' hole in Easton.  Good way to transition back to home-life.

6 on the WOD heading east from work.  Beautiful day to run...the storms last night took all the humidity out of the air. 

Did the bike loop with Kristin--WOD-Custis-4-mile-WOD.  ~20 miles

noon: jogged over to the pool and swam a very nice 2000-m workout with the guys.

pm: Biked home (15 mi)

Noon: 6 miles on the reston trails at a rather conservative pace.  Gorgeous weather--sweat actually evaporates and cools me off now!

pm: Biked home (~15 mi) and did ~45 minutes in the gym for back 'n bi's.

noon: rode with Greg to the pool, did a solid 2000-m workout.  It was a taxing workout, even though it was right up my alley.  100-200-300-400 repeated with some kicks and strokes in there.  I'm pretty tired.  Jogged back to the survey to cool down.

pm: ~1/2 hour chest 'n tri's and some core. 

noon: 6 miles on the WOD heading east from work.  Gorgeous running weather this week!...but the legs were a bit tired today.  Actually, my whole body feels pretty much wrecked today.  late-week fatigue, i suppose.

noon: Jogged to the pool and back and did a very nice 2000 m workout.  3 200's, 6 100's, 8 50's with kick and strokes mixed in. 

pm: biked home--legs were tired tonight, boy!

~20 miles biking in wine country...to and from a winery.

Gorgeous day for a glass of wine and some easy pedaling. 

I really did a number on myself yesterday.  The plan was to do a very relaxed 6 mile job and then head over to the gym to meet up with Kristin.  3 miles in something torqued in my lower back and I was sprawled out on the lawn trying to work it out.  I had to walk back home--actually more like shuffle, like an old man.  Spent the evening suckin down advil's and sittin on a heating pad.  It's lower back/tail bone region.  Today it feels just slightly better, but not good enough to do the drilling I'm supposed to do for work.  This is very upsetting simply because it's totally unprovoked; I wasn't pushing anything.  I have no idea what I did wrong/different.

Letting back rest; hit the gym for about an hour, though.

2000 meters in the YMCA pool, with an hour workout in the gym beforehand.

6 miles on easton rail-to-trail from the Hampton.

6 miles on the WOD heading west from home.  STRONG legs today!  Full of energy.  And such a beautiful evening!

6 miles on the Reston trails.  I had some discomfort in the hips today, but likely just too many pavement miles.

Followed by 45 minutes of chest/tri/core at the gym.

Hard rain all freakin' day!  45 minutes in the gym for back 'n bi's 'n core, to get the blood flowing at least.

noon: 6 miles on the wod heading west from work.  I found a small window of relatively dry conditions (just misting) and hit it.  Everything feels great; it was a fairly slow cruise.

noon: Approximately 2.5 miles jogging to the pool and back, with a pretty straight forward 500-400-300-200-100-5(100) pool workout.  I was pleasantly surprised how much endurance I had in the water following a lengthy hiatus.

pm: back/bi's/core in the gym 

noon: 6 miles.  Yyyyyep!

Jogged to the pool at back with a pretty serious 2000 meter workout in the water.  Tired after this one!

6 miles on the WOD heading west from home.  I needed this run BADLY.  Such a stressful week, and i needed to burn it off on the trail.  7:43 average pace.

Nice little 4 mile run with every intention of hitting the gym afterward, but got too excited for the pirate party to worry about a petty little workout!

~20 miles on the bike--PERFECT day!  

noon: 2000 meters in the pool

pm: 45 minutes at the gym for chest/tri's/core

noon: 6 hard, fast miles on the Reston trails.  Serious stress-reliever.

noon: jogged to the pool and back and did a ~2000 meter workout with Will, Roger, and Laura.  I was rocked during this entire workout--I'm surprised I even finished.  Felt great!

6 miles on the beach in Ocean City on my mini honeymoon!  Whoo!

6 miles on the WOD before our house party.  Gooood times.

Light, full body workout at the gym.

Jogged a mile to the gym and back and did a light, full body 1 hour workout.

6 glorious miles on the WOD heading west from home.  I needed these miles so bad, and the misty weather made it even better.

Ok.  I'm back (online that is).  I will try to back log some things that I remember, but won't get 'em all.  I'm officially married now (that's what kept me away)!  

2000 meters in the pool today.  Because so many people showed up, we had to limit distances to just 50.  So that's all we did--40 50's!  Tough, tough workout, actually.   

Six miles heading west from home after a nice long hike on the Billy Goat trail with Kristin.

I felt abnormally strong and light on this run.  Maybe it was the weather... 

~45 minutes in the gym.  A quick, speedy upper body workout to get all the muscles not used during a full day of drilling.

6 miles on the WOD heading west from home.  I thought I stretched adequately afterward, but my hammies are screaming at me.  I'm hoping they'll simmer down a bit overnight...

noon: jogged over to the pool and back today and did a terrible 2000 meter workout.  Actually it was my kind of workout, but my body just wasn't having it.  This was my hardest swim in as long as I can recall.  Part of it was the tight hamstrings, but my upper body wasn't too thrilled either.  Disappointing!

2000 meters in the pool--tough workout, but better than the previous week!

4 miles in Pittsburgh from the Wolf residence.  

4 miles from the in-laws' place in Pittsburgh--very chill, very hilly!

6 miles on the WOD heading west from home.  Things are changing around here--Kristin and I are moving 1.5 hours west, so my miles on the WOD are limited.  Goodbye maintained trail, hello trail running Bull Mtn!

noon: 2000 meters in the pool.  3 sets of 300-200-100 plus 200 at the end.  Solid workout!

noon: 6 miles on the Reston trails from work.  A bit rainy and drizzly and cold for shorts, but whatever.  I was warm by ~10 minutes in.

noon: 6 miles on the WOD heading West from work.  Absolutely GORGEOUS day out today!  Sunny and warm (lower 60's) with passing clouds.  My shoes carried me along for the ride today--I felt like I was floating!

pm: 35 minutes of back 'n bi's.  Just a quickie!

noon: 2000 meters in the pool--Classic Bill workout.  200-150-2*125-5*50-6*25-4*50.

Solid.

Moved.  Live in Broad Run, VA now.

My first run out at the new place!  All gravel roads, some dogs barking at me, kicked up some deer, heard Great Horned Owl...life is good!

Tried something slightly different than yesterday at the new house--west on Gaines Rd right up to the end of development (foot of BRM).  Nice hills!

2000 meters in the Reston pool.  500--4x200--4x100--4x50--4x25

Pretty hard workout today--I can tell I've been absent from the pool quite a bit.

6 windy, gusty, cold, sunny miles on the WOD headin' east from work.  These are the runs dreams (and ear infections) are made of.  I feel great, and quite happy to thaw out a bit.  Yeah yeah yeah, utahns...i know.  i'm getting soft.

Did a nice leisurely nature walk with Kristin all through the preserve.  Saw some great birds and starting to pick apart all the oaks and pines for identification.  Also scouted out a good trail run for Sunday!

Approximately 5 miles on the trails in the backyard. Absolutely stoked about my new running opportunities! Between the old gravel roads and the Bull Run Mtn runs, running will again be new and exciting!

noon: 2000 meters in the pool.  A zany workout designed by Jon, this really hit the spot!  I'm wiped.

noon: The Reston trails. Too much going on tonight for a trail run, so figured I'd get my miles in early.  Felt strong--a beautiful day to be out!