Did a run'about today. Headed East.
What did I learn from today's run? Do Not Head East!
Had my pack on full of supplies and it was hot so the shirt was off.
I started getting weird looks from everybody. Some guy started yelling at me from across the street. I thought, "what the hell is going on?" Another guy by the bus stop warned me and said, "hey champ, you're going to want to put a shirt on," in sort of a tone that implied a "do you know where you are?" Apparently I was in the wrong neighborhood to be running through.
Ended up hopping on the metro because I didn't feel comfortable with all those looks and I was lost. Took the metro to an area that I knew and headed to the mall. There were many people out and the weather was gorgeous!
Ended up cutting the run short because I got bored. Didn't want to keep going and fry myself.
Next time I'll try heading South.
Total run: 14.65 mi. (yes, .65 because that's what the garmin said)
Did a short PT after because I hadn't done it in a while.
Rotated between pull, push, and sit.
pull: 7 regular, 5 wide, 7 and 7 mountain climbers, 7 reverse
push: 5x25 varied
sit: 5x25 varied
3x1 min. ab planks
Push-ups were the most difficult today. Should have done more abs. Pull felt great.
Shoulders little sore from yesterday. Must have been from carrying around the bag.
Next time I'm heading South!
Sunday, February 8, 2009
Saturday, February 7, 2009
Top Ten Run
Very enjoyable and adventurous city run today. Felt terrific after today's run. One of best runs in a long time. Champ it was. Champ.
Here's a quick run down of what I saw today:
A Russian guy with a hat
Hundreds of girls wearing boots (seems to be the trend)
I accidentally scared the crap out of one girl. She screamed and froze in place. I think she thought I was going to rob her. Her friend just laughed.
Saw Ted Kennedy being interviewed by a whole bunch of suites outside the white house.
Saw the DC Fire Dept. find a dead guy in the middle of a small park who turned out not to be dead. Just passed out.
A bus driver eating Chinese food.
Girls in bikinis. They were inside some sort of store something or other. Perhaps a tanning salon or something.
And little sonny williams who had better get his ass back home because mom was yelling for him.
A fantastic run!
Here's a quick run down of what I saw today:
A Russian guy with a hat
Hundreds of girls wearing boots (seems to be the trend)
I accidentally scared the crap out of one girl. She screamed and froze in place. I think she thought I was going to rob her. Her friend just laughed.
Saw Ted Kennedy being interviewed by a whole bunch of suites outside the white house.
Saw the DC Fire Dept. find a dead guy in the middle of a small park who turned out not to be dead. Just passed out.
A bus driver eating Chinese food.
Girls in bikinis. They were inside some sort of store something or other. Perhaps a tanning salon or something.
And little sonny williams who had better get his ass back home because mom was yelling for him.
A fantastic run!
Thursday, February 5, 2009
Hills
Today, 10 total.
Had team practice at 2:30 so I set out early to get in some good 'ol runnin'!
2 mi wu
2 mi tempo hills
2 mi cd
I can't figure out how to use all the settings on the Garmin that Leah has let me use, so I can't check my splits for the tempo. I'm going to guess 6:30 average. The two miles was shorter than I expected. Apparently all the arboretum runs have been short changed for miles. The turn-around for what I thought 2 miles was is probably the 4 mile turn-around.
Met the two other long distance runners at 2:30 and headed out for an easy 4. Stopped after one mile to do something foreign. Stretch. I'm not sure of this concept they called "stretching" and what it's purpose was. All I know is it hurt.
Finished off with 8x barefoot strides on the football field. There is a nice astro-type-turf that is soft and cushy on the feet. However, with the cold temperatures the feet were numb by the end. This actually might have been beneficial because the neuroma in the left foot is starting to become noticeable on the runs. Damn damn damn. Going to have to start icing or something. Damn.
Overall, a good running day.
Had team practice at 2:30 so I set out early to get in some good 'ol runnin'!
2 mi wu
2 mi tempo hills
2 mi cd
I can't figure out how to use all the settings on the Garmin that Leah has let me use, so I can't check my splits for the tempo. I'm going to guess 6:30 average. The two miles was shorter than I expected. Apparently all the arboretum runs have been short changed for miles. The turn-around for what I thought 2 miles was is probably the 4 mile turn-around.
Met the two other long distance runners at 2:30 and headed out for an easy 4. Stopped after one mile to do something foreign. Stretch. I'm not sure of this concept they called "stretching" and what it's purpose was. All I know is it hurt.
Finished off with 8x barefoot strides on the football field. There is a nice astro-type-turf that is soft and cushy on the feet. However, with the cold temperatures the feet were numb by the end. This actually might have been beneficial because the neuroma in the left foot is starting to become noticeable on the runs. Damn damn damn. Going to have to start icing or something. Damn.
Overall, a good running day.
Wednesday, February 4, 2009
Easy 10/Pool
Jo had her long run planned for today (18ish) so I joined her for a bit.
Headed out 5 at 10:30 pace or so then peeled off. It was cool and a little breezy today.
Headed back faster and finished at 1:37 total time. Feel like the second half was sub-8.
Went to the cafe real quick to scarf some food and headed off to the pool.
Had a team work out in the pool for an hour. Did 20 min. of aqua jog in there.
The left foot neuroma is starting to "click" more often and I feel like I'm compensating by rolling on the outside of the foot. Maybe more bike/pool time would help. Probably just going to ignore it until it becomes a problem.
Headed out 5 at 10:30 pace or so then peeled off. It was cool and a little breezy today.
Headed back faster and finished at 1:37 total time. Feel like the second half was sub-8.
Went to the cafe real quick to scarf some food and headed off to the pool.
Had a team work out in the pool for an hour. Did 20 min. of aqua jog in there.
The left foot neuroma is starting to "click" more often and I feel like I'm compensating by rolling on the outside of the foot. Maybe more bike/pool time would help. Probably just going to ignore it until it becomes a problem.
Tuesday, February 3, 2009
1 mile/12 mile
Yesterday I planned on running 4-8 with the team. Well, that didn't happen. Two of the runners are brand new and were huffin' and puffin. The other kid had to go work on javelin stuff, so we only ran one mile.
Today, Leah let me borrow her Garmin. Did a 2 mi. wu, 8 mile medium, and 2 mi. cd to Arlington Cemetery and back.
Was a bit chilly tonight with the wind.
Finished with 1 min. ab planks. Sides and middle.
Max pull.
Regular (palms out) 11x, wide 6x, cliffs (forgot the name) 8x, reverse (palms out) 4x.
That is all for today.
Today, Leah let me borrow her Garmin. Did a 2 mi. wu, 8 mile medium, and 2 mi. cd to Arlington Cemetery and back.
Was a bit chilly tonight with the wind.
Finished with 1 min. ab planks. Sides and middle.
Max pull.
Regular (palms out) 11x, wide 6x, cliffs (forgot the name) 8x, reverse (palms out) 4x.
That is all for today.
Sunday, February 1, 2009
Potomac Ice and Mud Adventure Run
Total of 18.2 today in 3:07:19. That averages out to 10+ min. per mile, but one must account for today's conditions.
Today's wave count, 14 out of 34. Still below 50%.
First 6 miles to trail head in 51:00 min.
Headed down to Mama Bear, which is the second water crossing on the trail. As the titles suggests, the trail consisted of either sloppy mud of single-track ice, which provided the adventure for today's run.
Depending on what part of the trail one is at there is a cliff/steep slope that falls into the river. Two times during the run I slipped and had to grab onto tree branches in order to keep from becoming the worlds lowest cliff diver. The first slip was near a 10-15 foot drop and the second was an estimated 50 foot drop.
Many times I had to walk and climb over the large rocks that cross the trail. Other times I just slid down the trail as if I was some sort of surfer dude. I reached Mama Bear (the turn-around) and was going to take a picture of the partially frozen waterfall; however, plans and priorities quickly changed when I slipped in a rock covered in ice. Both feet and lower parts of the legs ended up being submerged in the ice water. Immediately I started moving again because I fear that if I didn't my feet would become numb, which would make navigating the ice terrain even more treacherous.
With this quick change of events I felt hurried to prevent my body temperature from dropping. On the way back was when the second tree-grabbing fall occurred. Soon after the fall I came back across Baby Bear (the first water crossing). With fallen trees there as not a common path to indicate what route other people had taken. I ended up climbing higher than the trail, and at the top I realized there were no other options other than to climb back down another way. During my decent I stepped on what I thought was something solid with my right foot. It turned out to be ice, covered with snow, that had frozen in between rocks. The ice gave way and my shin grinded against the rocks below, which added to the series of gashes I received when tripping over that chain fence.
A few more close calls and slips I ended up making it back to the trail-head with no serious injuries. However, when it rains it pours. With 3 to 4 miles left I crashed/bonked/hit-the-wall. I had not eaten enough before starting the run and was hungry throughout its entirety. Also, climbing the rocks and running the trail had consumed more energy than I had anticipated. As a result, my pace slowed and a trickle effect occurred. Because my pace had slowed the cold wind had more of an impact on my saturated body. By time I had gotten back I was cold to the core.
Quickly, I got inside, showered, got some food in me, bundled up in extra clothes, turned on the heat, and wrapped up in blankets. I ended up passing out for an hour and woke up feeling warm and relaxed.
Overall, it was an excellent adventure.
Today's wave count, 14 out of 34. Still below 50%.
First 6 miles to trail head in 51:00 min.
Headed down to Mama Bear, which is the second water crossing on the trail. As the titles suggests, the trail consisted of either sloppy mud of single-track ice, which provided the adventure for today's run.
Depending on what part of the trail one is at there is a cliff/steep slope that falls into the river. Two times during the run I slipped and had to grab onto tree branches in order to keep from becoming the worlds lowest cliff diver. The first slip was near a 10-15 foot drop and the second was an estimated 50 foot drop.
Many times I had to walk and climb over the large rocks that cross the trail. Other times I just slid down the trail as if I was some sort of surfer dude. I reached Mama Bear (the turn-around) and was going to take a picture of the partially frozen waterfall; however, plans and priorities quickly changed when I slipped in a rock covered in ice. Both feet and lower parts of the legs ended up being submerged in the ice water. Immediately I started moving again because I fear that if I didn't my feet would become numb, which would make navigating the ice terrain even more treacherous.
With this quick change of events I felt hurried to prevent my body temperature from dropping. On the way back was when the second tree-grabbing fall occurred. Soon after the fall I came back across Baby Bear (the first water crossing). With fallen trees there as not a common path to indicate what route other people had taken. I ended up climbing higher than the trail, and at the top I realized there were no other options other than to climb back down another way. During my decent I stepped on what I thought was something solid with my right foot. It turned out to be ice, covered with snow, that had frozen in between rocks. The ice gave way and my shin grinded against the rocks below, which added to the series of gashes I received when tripping over that chain fence.
A few more close calls and slips I ended up making it back to the trail-head with no serious injuries. However, when it rains it pours. With 3 to 4 miles left I crashed/bonked/hit-the-wall. I had not eaten enough before starting the run and was hungry throughout its entirety. Also, climbing the rocks and running the trail had consumed more energy than I had anticipated. As a result, my pace slowed and a trickle effect occurred. Because my pace had slowed the cold wind had more of an impact on my saturated body. By time I had gotten back I was cold to the core.
Quickly, I got inside, showered, got some food in me, bundled up in extra clothes, turned on the heat, and wrapped up in blankets. I ended up passing out for an hour and woke up feeling warm and relaxed.
Overall, it was an excellent adventure.
Friday Jan. 30th, LD runner
The plan for today was to get in 6 mi. before meeting for team practice at 3:30.
Left at 2:30, medium 6, and got back to meet the team.
Problem. No one showed up.
Finally, I found some of the sprinters and they had already run. Ended up finding the coach and he said practice had been moved up to 2:30 and forgot to e-mail me until noon.
There was one long distance (LD) runner that was there. She's training for the Deaf Olympics and already has a coach and training plan. She should be good to work with.
We ran an easy ~2 mi. around campus and chatted it up.
After that, I did another ~2 mi. to make today's run just above 10 mi.
Did a Quick Draw PT set.
The last time I timed myself it took around 8 min. to do a 10x10 push/sit workout.
Today's time was 5:06. A big improvement in speed.
Hoo-cha!
Left at 2:30, medium 6, and got back to meet the team.
Problem. No one showed up.
Finally, I found some of the sprinters and they had already run. Ended up finding the coach and he said practice had been moved up to 2:30 and forgot to e-mail me until noon.
There was one long distance (LD) runner that was there. She's training for the Deaf Olympics and already has a coach and training plan. She should be good to work with.
We ran an easy ~2 mi. around campus and chatted it up.
After that, I did another ~2 mi. to make today's run just above 10 mi.
Did a Quick Draw PT set.
The last time I timed myself it took around 8 min. to do a 10x10 push/sit workout.
Today's time was 5:06. A big improvement in speed.
Hoo-cha!
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