Weekly Running Log

Monday 1/24: Got out for an easy 6 miles around the National Zoo. 47:12. 8:07/mile pace.

Tuesday 1/25: Speedwork! Essentially, I ran an 8 mile tempo run with 10k at 10k pace on the track at American University. I haven't really done speedwork like this at this distance, so I just kicked myself into gear. My warmup mile was about 7:00 flat and I dropped down into the 5:50 range, just to see how it felt. Here are my splits for the 10k:

Lap 1: 1.01 miles in 6:00.48; 5:58/mile pace
Lap 2: 1.00 miles in 5:45.62
Lap 3: 1.00 miles in 5:42.97
Lap 4: 0.99 miles in 5:48.78
Lap 5: 1.00 miles in 5:47.60
Lap 6: 1.21 miles in 7:03.20; 5:50/mile pace

This is the fastest 10k I've run, and I'm pretty stoked; except that it wasn't in a real race. In many ways this wasn't my full on 10k pace, though. My HR was in the mid-to-upper 160s, and I would like to be racing in the low-to-mid 170s. So, I have room to grow and to run faster. This workout also boosted my confidence with regards to the marathon. If I can sustain a pace like this, (granted it was on a track), I think 6:30/mile pace may be realistic for the National Marathon in March.

Wednesday 1/26: Sore. But I ran 2x5 miles on the treadmill.

Thursday 1/27: Still sore. Made it 8.65 miles in 1:10:48. 8:11/mile pace.

Friday 1/28: About 10 miles on the treadmill. I tried to gain a fair amount of elevation by climbing at 2%-6% grade for 8 miles.

Saturday 1/29: 5.11 miles around the zoo. 41:20. 8:05 pace. I was very relaxed, it was great to be outside.

Sunday 1/30: 18+ miles. 2:28:49. 8:15/mile pace. The snow was very obnoxious. I had to watch every step and my feet slipped constantly. I wish that I owned spikes.

Total: About 66 miles.

...And back to the National Marathon

I thought that I was going to run the Terrapin Mountain 50k, which would be awesome. However, I want to run with my Dad and he really wants to do the National Marathon. So now we're signed up. I think it's a flat course, so I hope to run a PR...knock on wood.

Terrapin Mountain 50k

Last night I found myself perusing this year's ultramarathons and the Terrapin Mountain 50k caught my eye. With 7560' of elevation gain, this race would be an incredible challenge; but that's why I love to run. The race is on 3/26, which is the same day that I was going to run the Nation's Marathon. Needless to say that I am no longer running the Nation's Marathon. I am now more enthusiastic about my training than ever. I am going to continue ramping up my mileage, and I hope to peak at around 100 or 110 two weeks before the 50k.

It's always great to run with someone else.

My good friend Zach accompanied me on a nice 6 miler today. I definitely felt pretty sore after yesterday, but it was great to have someone to chat with and to keep me honest.

Registered for the Bull Run 50 Lottery

The lottery results will be in on 2/4. This looks like a great event, so I really hope to get a spot.

Running Summary 1/17-1/23

Monday 1/17: 6 easy miles through Rock Creek Park and up around the cathedral heights area. Felt real good despite the tempo run the day before.

Tuesday 1/18: 8 mile tempo run on the treadmill. 1 mile warmup, 6 miles @ 6:30/mile, 1 mile cooldown. Felt pretty good, strong; but I hate treadmills.

Wednesday 1/19: 8 miles easy through Rock Creek Park, down through DuPont, and up Mass. Ave. Still felt strong.

Thursday 1/20: 10 miles easy, kind of an extension of the 8 miler from 1/19.

Friday 1/21: 10 miles easy, same route as 1/20.

Saturday 1/22: 6 miles on a variable incline from 2% to 6% on the treadmill. Climbed about 1300'.

Sunday 1/23: 16 miles, beautiful day. Took a little over 2:09; 8:07/mile. I felt great.

Total: 64 miles