Rounding out August

It was an easy recovery day today after running nearly 15 miles yesterday. Easy of course, is a relative term, when the temperature is around 90° and the dew point is over 70°. I stuck to the trail that runs through my neighborhood, for 5 miles total, so I could at least be in the shade most of the way. I didn’t even bother with a shirt today but my shorts were completely soaked by the end.

The run today leaves me at about 192 miles for the month. That’s one of my best totals ever in my “masters career” era, though I did hit 209 miles back in March when I was heavily in Boston Marathon training mode. Suffice to say I am pleased with that total, especially given that I haven’t really been following a set plan this time. Each week I have a goal in mind for what I would like to accomplish but beyond that I have gone with the flow.

It’s cool to see the low-stress approach working, as I feel my conditioning really coming together. This week, I’ll start out strong, then start into a 10-day mini-taper for my half marathon on September 13. But first, I have a rest day tomorrow. :)

Nice morning for a long run with TNT. This was a frenetic one for me as I ran out to the front at marathon pace to mark all the turns. Then I waited for a bit for some of the group to catch up. The last four miles were my cooldown after 10+ miles of MP.

Nice morning for a long run with TNT. This was a frenetic one for me as I ran out to the front at marathon pace to mark all the turns. Then I waited for a bit for some of the group to catch up. The last four miles were my cooldown after 10+ miles of MP.

Recovery day today…slow trail run at Colvin Run in Reston. I totally expected this after last night’s 800 meter cutdown workout. Despite my relaxed pace I had to keep my head up and stay alert tonight due to a bunch of kamikaze mountain bikers. It’s not unusual to share this trail with bikers but tonight’s group was a particularly hard core bunch. As they say, anything goes on the trails.

Cutdown time

Since that’s what the NFL calls this week, why not do my own version of cutdowns? That would be 800 meter cutdowns — 3200, 2400, 1600, 800, at progressively faster paces. This is one of the hardest workouts I do, and for that reason it’s basically a once-per-season workout.

I got a late start on it last night because the track I prefer to use was occupied by about 100 runners doing some kind of organized group run. They had music, tables with water & snacks, etc., but no room for someone who needed to run circles in a hurry. So I headed out and I got to my second choice high school track at about 8:45, knowing this would be a late finish and it would be in the dark too, because this track was unlit. Because of that I couldn’t read the times on my watch, so I had to run on effort and view the times later.

But the show must go on…and it did in fine fashion. I nailed all the interval times spot on. I basically progressed from half marathon effort on the 3200 down to 5k (actually faster) effort on the 800.

2000m warmup
3200 in 13:20 (400 jog rest)
2400 in 9:51 (400 jog rest)
1600 in 6:26 (400 jog rest)
800 in 3:05 (400 jog rest)
2000m cooldown

I know this one will require some extra recovery time, so today it will be some easy trail work, and tomorrow I will bike. Then this Saturday I have 16 on tap leading Team in Training through their weekly long run. I’ll only need a few miles on Sunday to round out another 50+ week.

Based on last night I think my prospects for that half on 9/13 are looking good!

Well that was different

So last night at Life Time we took the run group out for circuit training. It was not even 4 miles of total running, but it had about 20-25 minutes of core mixed in between all the short runs. Here’s what it looked like:

Warmup 10-15 minutes
Core segment: 
- front lunges 20 (10 each leg)
- lateral lunges (40 yards each side)
- single leg squats (8-10 each leg)
- lateral shuffle (40 yards each side)
Hill shuttle run (~400m)
Core segment
- front plank 1 minute
- side planks 1 minute each side
- back plank 1 minute
- frogs (10)
Hill shuttle run
Repeat above 2 segments
Cooldown

I went through it with the group (actually our run coordinator led this workout so I could learn it), and I have to say it was pretty tough. I was glad to be at that final cooldown jog.

Looking forward to more conventional running on some trails today.

I just ran here. From Reston. 11.4 miles, now let’s see if the Silver Line will get me back to fetch my car. #runblr #fitblr #w&odtrail #runcommuting

I just ran here. From Reston. 11.4 miles, now let’s see if the Silver Line will get me back to fetch my car. #runblr #fitblr #w&odtrail #runcommuting

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One of those mornings

Things got off on the wrong foot quickly this morning when I overslept by over an hour. I had planned to get up at 5:30 and then be at Fletcher’s Cove in Goergetown by 6:45 for our weekly TNT long run. But when you wake up at the time you are supposed to be there, well, that’s a problem. I quickly dressed, made a coffee in the Keurig and grabbed an energy bar and my water bottle and jumped in the car. By the time I got there the front runners of marathon group were just about done with their 8-miler. At least I was there to chat with runners as they got done and provide whatever advice was needed. Luckily my fellow coaches took it all in stride and we got through it.

While I was there I did notice that college XC preseason is well underway. I saw the Georgetown men’s and women’s team both go flying by our base camp on the C&O. The men looked like they were jogging and they still were doing about 7-minute miles. 

It wasn’t until about 11am that all the runners and walkers finally came off the course. Some were going as long as 12, including one lady who race-walked the whole thing. Part of our job as coaches is to stay out there until everyone is safely done. Only then could I finally head out on my own run. I wasn’t sure what to do, so I decided to just run and let the route come to me. I headed down the C&O towards Georgetown and then just kept going along Rock Creek. When I got to the 14th St. Bridge access point on Ohio Drive I took that and headed up the Mt. Vernon trail to the Memorial Bridge. I then made my way back to Georgetown and Fletcher’s but this time took the Waterfront Park path and Capital Crescent. 

So it all worked out in its own strange way…I got over 11 miles total, albeit in sopping wet humid conditions. The rain didn’t drench me today, but the air did. 

Oh, and last night, I ran the final 5k of the Lost Dog series. I went gunning for another sub-20 but didn’t get it. Humidity and some stomach issues did me in. Oh well, I did sweep the men’s 50-59 age category for all four races. Each time I had a choice of prizes: water bottle, sack pack or microfiber workout towel. I now have a complete set of towels. 

Afterwards we retreated one last time to the Stray Cat for a free craft beer. My wife lynnucla and I hung out with malloryrunsthis and had a great chat. It’s been really cool getting to know Mallory. She’s a hella runner and a really nice person, too. I’m sure we’ll get together some more in the future. We love making new running friends. 

Wet wet wet 7 miles tonight. Sky opened up about 3 times and drenched me to the bone. It beat running in sticky humidity though. 

I’m hearing it may be like this tomorrow night as well at race time. Either way I’ll be there.

Wet wet wet 7 miles tonight. Sky opened up about 3 times and drenched me to the bone. It beat running in sticky humidity though.

I’m hearing it may be like this tomorrow night as well at race time. Either way I’ll be there.

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Speed indeed

So I got out for another fast interval workout last night, and for the second straight week I nailed it.

Goal: run a pyramid of 200-400-600-800-600-400-200, with relatively short recoveries, all under 6:00/mile pace.

Results: 200 in 39, 400 in 87, 600 in 2:13, 800 in 2:59 (whew), 600 in 2:12, 400 in 85, 200 in 41.

Yep, I nailed it.

Easy run this evening, then the final Lost Dog 5k tomorrow.

Biking selfie for me and @lynnucla on the Accotink Trail. Humid but the breeze cooled us off. Nice 10.5 mile ride on our crosstraining day. #runblr #fitblr #crosstraining

Biking selfie for me and @lynnucla on the Accotink Trail. Humid but the breeze cooled us off. Nice 10.5 mile ride on our crosstraining day. #runblr #fitblr #crosstraining

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