Boulder

June 9th
6.3 miles
First run in a long while.
Here in Boulder, CO. Good place to do some altitude training compared to DC. The mountains are beautiful. Did a nice run up to NCAR.
5350 feet up to 6170.
The combination of altitude, and the first run in a while, I had to stop several times on the way up.

Start of Summer

Sat. May 8th, 2010

2x3 miles
30 min out, 30 min back
4x25 push at half-way point
stopped and watched some kick-ball
at the end: 30,30,40 sit
3x5 pull
25 more push

End of Track Season

With the end of track season running has been put on the back-burner.

Yesterday, Sunday, May 3rd, was the first day back in several weeks.
8 miles
68 minutes
push and sit at mile 4
hips are tight now

Plan to move to Boulder, CO this summer. Hope to get a chance to run on some real trails.
Any suggestions from folks on where to live?

Update

Not doing well keeping up with logging miles.

Mon. 3.8.10
10 miles
110 push and sit
12 pull

36:36 out
1:17:52 total

The weather was sunny and in the 60s today. Perhaps had a little to do with getting out and running.

Mon. 3.15.10
80 push
120 sit
4.5 miles 36:00
1 mile 5:51
Lifted weights (legs and shoulders)

Rainy, dark, and dreary all weekend.
Spring break this week.

Feb. 13-20th

Sat. Feb. 13th
45 min easy with Rose
Stopped by the Library of Congress on out jaunt.
A decorated and detailed placed.

Tues. Feb. 2nd
12 min. wu w/Max
3x 1000m repeatss ~3:30
4x strides

Thurs. Feb. 4th
9 min wu w/ team
1 mile repeat wu with Max (7:15)
3x1 mile repeats (sub 6:00, ~6:15, ~6:30)
Tried to stay in front of Max just enough to pull him along.
.5 mile cd
A good workout

Fri. Feb. 5th
Easy run with Rose at National Mall. 4 miles.
In the snow. Flakes melting in the eyes. Made a snow man that was mixed with goose poop.
Weather is predicting 20 to 30 inches of snow by this Sunday. What will DC do?
SNOW RUN!

Sat. Feb. 6th
33 inches of snow. Decided not to hike through that today.
We will see about tomorrow.

Sun. Feb. 7th
Snow run with Rose at National Mall.
No cars in the streets. Peaceful. Calm.
Took lots of pictures.
6 miles

Jan. 29th-31st

Mon. Jan. 25th
PM: 5 mi. 37:13
4x4 varied pull
4 negative pull-ups

Tues. Jan. 26th
PM: 1 mi. wu, 3x400m repeats w/ 400m recovery
400s right at 90sec. Repeats felt great. Smooth and calm.
Left knee MCL causing problems. There always seems to be something wrong.

Wed. Jan. 27th
PM: 1 mi. wu
1.4 mile time trial. 8:57.
Core, stability, and arm weight training after.

TH Jan. 28th
12:30 PM with Rose.
Fartlek. 2 mi. warm up. 1,2,3,2,1 min. on with half time rest.
Added 400m and 100m sprints
6 miles total in 45min.

Fri. Jan. 29th
Easy run in prep for tomorrow's meet
2.1 easy shake-out
strides. legs work.