And there I am, in the tiniest font I have ever seen. But my PR at Boston is now official. :)

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Is it July or October?

I got up early to do my tempo run this morning not knowing it was only about 55°. I almost wished I had gloves because my hands definitely felt chilly as I started. If course once I got warmed up it was quite comfortable, a little preview of what’s to come in 2-3 months’ time.

The tempo sets went OK. The pace was a little slower than I would have liked. I am still feeling some pesky soreness from the step and jump work I did after Sunday’s run. And my neighborhood loop is a hilly beast. But I am happy with the consistency and the pace was still (just barely) below lactate threshold. I did 2 x 15 minutes, 7:07 pace for the first, 7:09 for the second, 3 minutes of recovery jogging between them. With warmup and cooldown, 7.5 total.

Meanwhile, I signed up last night for Pacers’ Lost Dog 5k series; a 5k every Friday at Bluemont Park, with the first one being this Friday. I probably won’t race this week’s run, but rather use it as another tempo run. I have a 10k on Saturday that I’m “saving” myself for. Sort of.

Enjoy this weather while it lasts, DC area runblrs! Because you know the DC summer will be back soon.

Rest day

Today is definitely a rest day after last week’s miles. The week started off lightly but it really picked up towards the end and I finished right around 40 for the week.

M 7/21 - rest
Tu 7/22 - 4M coaching run at Life Time, upper body weights after
W 7/23 - 3000m race plus warmup & cooldown for 5M total
Th 7/24 - 11.5M progression run
F 7/25 - 20M bike commuting, 1M jog in evening after getting home
Sa 7/26 - 8M in morning coaching TNT, 5K in evening pacing lynnucla in Crystal City Twightlighter
Su 7/27 - 7M trail run at Burke Lake, with stair drills and “box” jumps (onto an amphitheater stage) after.

So yes, a rest day today feels about right. Looking ahead the miles should scale up slightly again, to about 45 this week. And I have a Saturday evening 10k race. It took a while but fall half marathon training is definitely on now.

8 miles done so far.

Nice run this morning with TNT. It was a long early morning haul for me to get to College Park but the Piney Branch Trail was worth it. Even the marathoners were only going 8 today so it was an easy trot all the way.

Tonight the Crystal City Twilighter 5k is on tap. I had considered going out there and really racing this one hard, but now since my wife is entered, I will be pacing her instead. I promised her I would do that if she entered and she did. That said I am looking for a 5k to really blaze sometime in the next couple of weeks. So tonight I’ll add a few more miles to the day’s total and then go enjoy the beer tent.

Happy running everyone!

Photo from DC Roadrunners Club’s 3000 meter championship race on Wednesday night. I haven’t seen official results but my watch says I came home in 11:23. All of which tells me my three 5k races so far this summer, all of which have been over 20 minutes, have been subpar performances. The culprits? Tired legs - I have not come into any of them rested - and going too slowly out of the gate. 5k racing is so tough for marathoners because we train to start a little slower and build to a fast finish. But that just doesn’t work in a 5k. It’s so short that you basically have to go billiards to the wall right off the line, then rely on your endurance to hold on at the end. In the 3,000 on Wednesday I came through 1600 barely over 6 minutes and faded a bit over the next 1400. In the last 5k I lurched to the mile marker in 6:18, then tried to step it up only to find out I had left too much work for myself to do. 

I get a chance to do it right this Saturday evening at the Crystal City Twilight 5k. It is a flat, fast course, so no excuses to not hammer it and run a better 5k.

Photo from DC Roadrunners Club’s 3000 meter championship race on Wednesday night. I haven’t seen official results but my watch says I came home in 11:23. All of which tells me my three 5k races so far this summer, all of which have been over 20 minutes, have been subpar performances. The culprits? Tired legs - I have not come into any of them rested - and going too slowly out of the gate. 5k racing is so tough for marathoners because we train to start a little slower and build to a fast finish. But that just doesn’t work in a 5k. It’s so short that you basically have to go billiards to the wall right off the line, then rely on your endurance to hold on at the end. In the 3,000 on Wednesday I came through 1600 barely over 6 minutes and faded a bit over the next 1400. In the last 5k I lurched to the mile marker in 6:18, then tried to step it up only to find out I had left too much work for myself to do.

I get a chance to do it right this Saturday evening at the Crystal City Twilight 5k. It is a flat, fast course, so no excuses to not hammer it and run a better 5k.

Why is this guy smiling? Who wouldn’t after a great long progression run? I ran 8 minute miles for about 7 miles then dropped into the 7:50s in mile 8. And then in miles 9-11 I ripped these progressive miles off. Look at that last mile! I love a fast finish. :)

11.5 total after the half mile cooldown back to my office. What a beautiful night to run. Reston to Sterling and back on the W&OD.

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fan-of-friends:

" OUGA CHAKA OUGA OUGA "

Guilty pleasure song.

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Must be Tuesday

…because Tuesday evening is when I coach at Life Time. And once again there there are thunderstorms in the forecast. I better start planning a treadmill workout. I have yet to take my team of runners outdoors on this run.

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Butter in Your Coffee?

It tried this idea out this morning. But I didn’t have any of the MCT oil, not even sure what that is or where I can get it. But I did use the Kerrygold unsweetened butter. If this concept really takes off, somebody in Ireland is going to get rich for sure.

Anyway, I definitely noticed a smoother coffee this time, though I was missing the taste that my usual accompaniment soy cream adds. I may try a dash of caramel syrup next time.

So does it work? Well, I usually am starting to get those lunchtime hunger pangs around 11am, but not today. And it’s nearly noon now.

I am wondering if this is something good to have before a long run or marathon. Early results seem to indicate yes.

All that said I don’t think I would have it everyday. Still something to consider before long runs or even before what I know will be a long work day.

Busy weekend

Too busy to post photos or workout reports. But I’ve been at it. 10 miles yesterday while coaching my Team in Training runners. I did rest on Friday, much needed. Today I will switch it up and do a small brick, bike 45-60 minutes and then run 2 miles just to make sure I get 35 miles run for the week. 35 is not a bad total considering I had two races this week. Also, today I will finally inaugurate the Saucony Mirages that I’ve been breaking in. Time to retire to Brooks PureFlows which went out on a high note with yesterday’s 10 miler.