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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So this is what coaching a long run is like

12.4 miles for me today, coaching our Team in Training athletes through a complex 14-mile loop course that took them through both Hains Point and the 14th Street Bridge. The biggest challenge today: keeping everyone on the course. At one point I stopped at one of my assigned traffic cop posts, at Independence Avenue near the Lincoln Memorial, only to see a pack of our runners heading straight from the Memorial Bridge in a different direction. I successfully chased them down and righted them, but then later as I was heading towards my next post, the turn at Buckeye Drive, I encountered another runner who had missed it by so much I simply rerouted her rather than have her turn back. Then I got to Buckeye just in time to keep another pack on track. After standing sentry there for a few minutes I hauled it over the bridge back into Virgina and caught up with a few of our runners and we cruised home for the final 2 miles. That part at least went smoothly.

Luckily everyone made it, though some ended up with more miles than planned due to wrong turns, and some struggled after the early morning coolness burned off and it got quite warm. As for me, it was a lot of stop & go. By the end if it all I logged a decent amount of miles, even if it was kind of a weird run. So that’s something. Now I only need 5 tomorrow to round out a 50 mile week.

Just barely, but I finally did it. After 6 tries this spring/summer I broke 20 minutes tonight. I still have a little bit of fast twitch left at 50.

Just barely, but I finally did it. After 6 tries this spring/summer I broke 20 minutes tonight. I still have a little bit of fast twitch left at 50.

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What a progression run tonight. I hit the W&OD after work and as usual headed out from Reston towards Sterling. When I started I still felt tight from last night’s coaching run at Life Time, which I followed up with some lower body strength work. I kept it very easy and let my body get into the flow. Slowly but surely I got a little faster, all while keeping it easy. Then with a mile to go I picked it up to what I hoped would be half marathon pace. And I nailed it. The best part was that it didn’t even feel particularly hard in that final mile. Finished up with a half-mile cooldown. 
It’s always nice to get a great fitness benchmark. And I know I can still get better before September 13. 

What a progression run tonight. I hit the W&OD after work and as usual headed out from Reston towards Sterling. When I started I still felt tight from last night’s coaching run at Life Time, which I followed up with some lower body strength work. I kept it very easy and let my body get into the flow. Slowly but surely I got a little faster, all while keeping it easy. Then with a mile to go I picked it up to what I hoped would be half marathon pace. And I nailed it. The best part was that it didn’t even feel particularly hard in that final mile. Finished up with a half-mile cooldown. 

It’s always nice to get a great fitness benchmark. And I know I can still get better before September 13. 

"

Current movie queue:

Jumanji
Mrs. Doubtfire
Dead Poets Society
The Fisher King
Aladdin
Good Will Hunting
Jack

#RobinWilliams

"

(via properkidproblems)

Good Morning Vietnam, too.

The Happy Days episode where the Mork character debuted was
Pretty classic as well.

(Source: ProperKidProblems.com, via runningofsummits)

422 notes

My gym tonight. I actually considered taking this indoors but I’m glad I didn’t. 12 x 400 with 100m rests, 2000m each for warmup & cooldown. I got a little crazy on the first rep and dropped an 85, dialed it back 90 on the next one, the the rest were all between 89 and 91. And getting to finish on a lit track at 9:40 pm…bonus.

My gym tonight. I actually considered taking this indoors but I’m glad I didn’t. 12 x 400 with 100m rests, 2000m each for warmup & cooldown. I got a little crazy on the first rep and dropped an 85, dialed it back 90 on the next one, the the rest were all between 89 and 91. And getting to finish on a lit track at 9:40 pm…bonus.

spicyrunnergirl:

Nope :)

Word up.

spicyrunnergirl:

Nope :)

Word up.

(via runningofsummits)

76 notes

Another Sunday baseball selfie. Let’s go Os! (at Oriole Park at Camden Yards)

Another Sunday baseball selfie. Let’s go Os! (at Oriole Park at Camden Yards)

2 notes

Two run reports:

On the left, from last night’s Lost Dog 5k. I got there with plenty of time to spare this week, unlike last week when I basically pinned on my bib in the start corral. I was a little bit faster this time, too at 20:27. I am still stuck in that 20 minute 5k rut, but my running felt very smooth and unlabored last night so that’s a good sign. malloryrunsthis and my wife lynnucla also ran it and we had a good time socializing afterwards over the free beer at Stray Cat Café. Total miles for the night: about 5.5 with warmup and cooldown.

On the right, from this morning with Team in Training. This was a step-back week in the long run mileage, which provided an opportunity to work on some tempo. I took them out very easy for the first 3 miles, around 9:30 pace. Then in the next 3 we dropped it to a hair under 9:00 pace. Finally with two miles to go I said to the lead pack, let’s step it up again. We went 8:30 and then 8:15 for the final 2 miles, followed by a short cooldown jog. I’ve got a couple runners that are right on the cusp of breaking 4 hours, and I think today’s run should give them confidence they can do it. Definitely was pleased with the results and to see them finish so strong. Great conversation afterwards over breakfast at the Vienna Inn.

7 notes