Week 5 (8/25 - 8/31)

This week the theme will be to keep upping my mileage.  Last week I was in the mid 60s and hopefully this week I can pull off low 70s.  My kinks haven't really gone away, but they haven't gotten worse, which is always a good thing. I've started an ibuprofen regiment and I've gone down in weight. legoooo

Monday - 8/25
Mileage - 8
Time/Pace- 7
Route - Dumbarton out and back
Comments: Tired

Tuesday - 8/26
Mileage - 10
Time/Pace- 7
Route - http://www.mapmyrun.com/routes/view/514809384
Comments: Tired


Wednesday: 8/27 
Mileage: 9.5
Time/Pace - n/a
Route: Workout @ BCC
Comments: Tired as shit this week, so my workout suffered.  The good thing is that I was able to keep a good, even pace throughout the workout, even though I didn't get to finish all the intervals.
2.5 mile warm-up
1600 (5:15) (400 meter rest)
1600 (5:12) (400 meter rest)
800: 2:35 (400 meter rest)
1200: 4:00 (400 meter rest)
1200: 3:57
2 mile cool down

Thursday: 8/28
Mileage: 11
Time/Pace: 6:45 - 7
Route: http://www.mapmyrun.com/routes/view/522049642
Comments: I wanted to stay away from rock creek and let my legs a chance to heal, so monuments combined with a bit of trail running in the start is what I wanted.  I did this run last week, but just changed it a bit...thought it would be shorter, but obviously I was wrong...

Friday: 8/29
Mileage: 8.5
Time/Pace: 6:30 - 7
Route: Highway to AU
Comments: This was a night run. These days with the increasing mileage and Wednesday workouts my legs feel like Jello, the good thing is that I get a second wind around minute 25-30 and I start flying :D

Saturday: 8/30
Mileage: 12.5
Time/Pace: 6:45-7
Route: Old Man Whittier
Comments: Hilly as shit.  I tried looking for new trails to run because the western ridge trail is starting to get really familiar, so in my attempt to do this, I found myself on the other side of the "mountain" climbing for 15 min.  The cool thing about this run is that the trail meets my Fort DeRussy at minute 30, so its easier to place myself and figure out how long I need to go out..on my 12 milers usually 40 out 40 back.  The other cool thing is that on my way back I hit another 10-15 min of climb...it hurts.  It's a good trail, not for the faint hearted though.

Sunday: 8/31
Mileage: 10
Time/Pace: 7
Route: Fort DeRussy
Comments: ugh, another early ass run because I needed to be ready a day of boats and day drinking...as for the run, the usual - tired #gottagetitin

Weekly Total: 70

Week 4 (8/18 - 8/24)

Ok, the engine is warmed up and I think my body is ready to get after some of the higher mileage that I've been patiently waiting for. I swear, I have the weirdest love/hate when it comes to logging more miles. (I never REALLY get excited over a run until past minute 15 once I get going, before then its whatever).


Monday - 8/18
Mileage - 12
Time/Pace-
Route - Berlin West Ridge Calling
Comments - Sweeeeet! I'm a fan of this run, as it takes me back to my Berlin Marathon training back in 2011.  This time around, however, I'm incorporating more hills and track workouts

Tuesday - 8/19
Mileage - 8
Time/Pace - 56 min/ 7 min
Route - Foxhall Bambi Connector
Comments - Today's run started with a lot of spunk, and I hate the first 10 min of every run...I'm sore, my knees and ankles make noise, and I feel like shit.  Usually after that I start to feel smooth/better, today I was just tired.  This is an extension of a previous run that I've done, just trying to add more miles where I can, when I can, but besides that it was humid and I did get to see a fawn following a group of hikers...that was cool.

Wednesday - 8/20
Mileage - 0
Time/Pace - 0
Route - 0
Comments - Day off...long runs are in my future.

Thursday - 8/21
Mileage - 12
Time/Pace - 77 min/7 - 7:15
Route - Berlin West Ridge Calling
Comments - My legs are tired and depleted, it didn't matter what part of the run I was at...the beginning was a clusterfuck of hill after hill, and I struggled even after minute 30 (which is when the trail settles a bit), but the cool thing is that I saw some teammates right around the midpoint of their morning session.  I tagged along starting at minute 37 and eventually made it back home.  Knee is feeling a little better, but still sore.

Friday - 8/22
Mileage - 10
Time/Pace - 68 min
Route  - Fort DeRussy 10 miler
Comments - It's a pretty relaxed run, trying to keep it on flat ground...super early! eeek

Saturday - 8/23
Mileage - 11
Time/Pace - 73 min
Route - Climb to Fort DeRussy
Comments - I attacked the hills again today, Saturday is a great day to really bang your body up! you have that long run on Sunday to chill you out...;) knees are feeling better and my legs feel stronger.

Sunday - 8/24
Mileage - 10
Time/Pace - 77 min
Route - Lincoln Dumbarton Loop
Comments - I went out nice and slow, actually kinda hurt the first 15 min...so it got dark as soon as I was into Dumbarton Park, looks like I didn't make it to canal.  I turned on Reservoir and ran around Gtown until I made it down to the waterfront, it actually wasn't that long of a run but it kinda felt like it.  Knee is a lot better but my legs are shot. :D Good night

Weekly Total: 63 miles

Week 3 (8/11 - 8/17)

The emphasis this week will be to nurse my left (stiff) leg as well as left knee.  The tendons around the mid section of that leg do no feel so hot, and are starting to show their true colors the more miles I log per week.  The idea is to take 1 (even 2) days off this week, make it to a workout, and increase my post run stretches/icing.


Monday - 8/11
Mileage - 8
Time/Pace - 6:30 - 7
Route - Monument
Comments: One of my favorite times to run is on Monday evenings, after work I get a chance to sweat out all the evils and toxins from the weekend.  The first 20 minutes are crap, I'm tired, a little bloated and running on empty...but after minute 25 I start feeling like a new person with a new engine, fluids, and form. knee is good, ankle is not giving me problems.

Tuesday - 8/12
Mileage - 7
Route - Western Ridge Short
Comments - Rain run during lunch. I never freak out over rain; actually I tend to enjoy it. It’s refreshing, and I like running in muddy trails.  Dirty from head to toe is exciting, but coming back, showering, and relaxing to a nice lentil soup is amazing. Left knee is still tender, left leg is really tight.

Wednesday - 8/13
Mileage - 9
Route - GRC Track Workout
Comments - Felt pretty good throughout work out, nothing major.  The speed work looks to be paying off, but I still lack some distance resistance. Left leg is stiff/sore.
2.5 mile warm up
3200 – 10:42 (5:20/mile) (400 meter rest)
1600 – 5:17 (400 meter rest)
1600 – 5:05 (400 meter rest)
800 – 2:33 (400 meter rest)
2 mile cool down

Thursday - 8/14
Mileage - 7
Route - Road to Georgetown Trails
Comments - One of my favorite out and backs, and a good run to be relaxed doing some hill work. My left leg is pretty stiff, which I think is affecting the tendons around the knee.

Friday - 8/15
Mileage - 0
Route - n/a
Comments - Day of rest - kee/left leg stiffness

Saturday - 8/16
Mileage - 10
Route - Obrien's Western Ridge Crossing
Comments - Today's run was calm and progressive, until I reached the crossing at mile 5.  I usually head up a side trail for an additional 2 1/2 minutes up the hill and then back down to the trail to start my descend back to the city. My knee is a bit sore still, but enough to make me favor the left leg...Needless to say I'm keeping my eye on it.

Sunday - 8/17
Mileage - 0
Route - n/a
Comments - Family in town - no run :(

Weekly Total: 41 miles

Week 2 (8/4 - 8/10)

The emphasis this week will be to ramp up the mileage at a sustainable progression, while incorporating track workouts back into my life. In the past I have been able to get away with a 10 mile increase per week, especially when ramping up for a half or full marathon, but I wouldn't recommend it. It's far above the 10% mileage increase "they"suggest. If I wasn't racing since I was 10 years old and running competitively all these years, I would more than likely be looking at injuries.


Monday - 8/4
Mileage - 9 miles
Time/Pace - 55 min/7-6:45
Route - Horse Trail Opening
Comments: This was a night run, and a little faster then last week's runs, especially on the way back.  One reason for this...my trainers were being washed, so I defaulted to my flats for a weep of fun.  Time to time, I enjoy going out for a quick 9 - 10 with flats, and really attack the hills...balls of glory style, and then chill on the downhills.  Run felt good, knee is still tender, ankle is getting stronger.

Tuesday - 8/5
Mileage - 5 miles
Time/Pace - 36 min/7 - 7:30
Route - White Heaven Parkway Babies
Comments: So this was a lunch run - gotta-get-it-in session before the baseball game this afternoon. Typical hot mid-day runs usually bother me but recently the weather has turned for the better, and cool me off a little bit.  I'm developing this shoulder pain when I start my runs - it seems to start from the upper back and wraps around to right below the collar bone.  I'm convinced it has to do with the new work.  Ankle is alright.

Wednesday - 8/6
Mileage - 9
Workout * 2.5 mile warm-up.
1 x 1600 (5:15) (400 meter rest)
1 x 1600 (5:13) (400 meter rest)
1 x 800 (2:36) (400 meter rest)
1 x 1600 (5:10) (400 meter rest)
1 x 400 (75 sec)
2 mile cool down
Comments: I felt pretty good during this workout, I'm not in shape yet to cover 100%, but I'm getting there. My main goal in training right now is to stay healthy and keep my miles in check.

Thursday - 8/7
Mileage - 8 miles
Time/Pace - 7:20
Route - Hills Roots & Indians
Comments: I've been getting in a pattern where I incorporate some hills on my post work-out runs, it feels good, and as long as I take it easy and work through trails at a reasonable pace, my legs tend to feel OK. Left knee (inside tendon) is still feeling tender, but not enough to hurt - I have to watch it carefully.

Friday - 8/8
Mileage - 6 miles
Time/Pace - 7:30
Route - White Heaven Parkway babies
Comments: Friday night fun run, all systems go...looking forward to beers and Whiskey.

Saturday - 8/9
Mileage - 5 miles
Time/Pace - 10
Route - Great Falls trail run
Comments: My old teammates from the AU Track & Field/Cross-country days decided to get together for a fun run in great falls VA.  Reminds me of difficult run for our Sunday long run days.  Great to see these guys...we ran 5 miles in about 50 min.  Carla took one for the team and rolled with us, yes, I she wasn't biggest fan this morning, as I told her it'd be 3-4 miles eeeaaasyyy.  This was actually good, I needed to chill my mileage down...my legs are a little banged up.

Sunday - 8/10
Mileage - 8.5
Time/Pace - 6:30 - 7
Route - AU connector
Comments: This was a pretty good run, a little hot, a little late in the day but ok...started from my old stomping grounds...AU baby! I really picked up the pace after I got off the canal and gunned it up gtown trails to AU.  Knee is alright, ankle is alright.

Total Miles: 51

Week 1 (7/28 - 8/3)

It's been quite some time since my last post, and I must admit that I have missed doing this.  I wanted to record my experience running in Barcelona, which was AMAZING! A runner can't ask for a better training environment, (excluding altitude training in Colorado) low humidity, mountain terrain, and ocean.

Since I'm back in the states, I figured I'd do the same with my stomping grounds and the place where I developed as a runner - Rock Creek Park

Let's ramp up this training :) At this point, I have a decent base.  I have logged in an unofficial 30-50 miles per week (+- 5 miles) for the last two months, and for the last year truly enjoying running, maintaining a 3-5 day per week running schedule.

Monday - 7/28
Mileage - 0
Time/Pace -
Comments - Travel day. Driving from Mass

Tuesday - 7/29
Mileage - 7.5
Time/Pace - 55min/7:25 pace
Route - Roots on Indian Hill
Comments - This route is a new one this year. It was introduced to me by my buddy Dave Magida, who trains with the GRC.  I find that when trying to ramp up mileage and threshold, one of the best things to do is to hit the hilly trail.  This will help you hold on during those dreaded track workouts, at least its the idea. My ankle is still a bit twisted and banged up from last week, so I reserve my stride on the downhill.

Wednesday - 7/30
Mileage - 8.5
Workout* - 2.5 mile warm-up (7:30 pace)
1 x 2400 (5:17 mile pace) (400 meter rest)
1 x 1600 (5:16 mile pace) (400 meter rest)
1 x 1200 (3:50) (400 meter rest)
1 x 800 (2:27) (400 meter rest)
1 x 400 (68)

First real workout on the track in sometime, and as always working out with the GRC is interesting.  These guys are always getting faster.  I feel that I'm in pretty good shape (all that base work), and should be able to improve in the next month or so, given that I stay injury free.

Thursday- 7/31
Mileage - 8 miles
Time/Pace - 57min/7 - 7:25
Route: Horse Trail Opening
Comments: Legs feel like Jello, so the first couple of miles extremely easy, then eased into 7:15 - 7 min pace.  My left knee took some hits from the added activity and is feeling a little tender, also, my ankle is in the shits STILL from the other day's tumble.

Friday - 8/01
Mileage - Fat 0
Time/Pace - n/a
Route - n/a
Comments: 4 x 20-23 push ups, 4 x 30 - 40 sit ups

Saturday - 8/02
Mileage - 10 miles
Time/Pace - 65 min/7-6:45
Route - Beach Drive Extravaganza
Comments: Little blowted from the previous night's (or morning) chicken wing craving.  I was accompanied today by Carla, her friend Claudia and husband Juan Carlos on bikes while I ran beside.  This was an out-back run...gradual uphill for the first 5 and then, yes, gradual downhill for the last 5. Knee is feeling ok, and ankle is not giving me problems.

Sunday - 8/03
Mileage - 0
Time/Pace - n/a
Route - n/a
Comments: Sunday nothing

Weekly Total: 34 miles