Tempo 3

I got in a pretty good tempo today. The goal was to get 5 miles in 26:40 and I ended up running 26:29 for 5.
I would say that it wasn't the smoothest workout, but that will take care of itself over time. I ran 1.5 miles into the wind and then finished up the rest with the wind at my back. It was actually really windy today and I handled the wind well, but I think it threw me off a little bit when I turned and had it at my back. I felt really tight and not really in control. I relaxed a little bit as the workout went on, but I never really felt smooth like late in last year.
The splits went 5:23, 5:29, 5:12, 5:15, 5:08

The rest of the week is just going to be easy running and hopefully a 16 miler on Sunday

Top 15 of the 90s(not in order)

Magnolia
Forrest Gump
Dances With Wolves
Pulp Fiction
The Shawshank Redemption
The English Patient
American Beauty
Philadelphia
Natural Born Killers
The Usual Suspects
Titanic
Good Will Hunting
Schindlers List
The Silence of the Lambs
Seven

Around

...that was one of my favorite away messages back in the day. I think that is a good way to describe my running as of late.

I have just kind of been running a few miles here and there.

I am planning on getting back into it this week. I started with an easy 6 this morning before work, and will be building up this week with no real mileage goals. I am planning on getting a 5 mile tempo in on Wednesday. If I can average around 5:20, then I will consider the run a success.

Time Off + Tempo 2

I havent posted in some time as I have been enjoying myself and avoiding running for a couple days. I headed back to JMU this past weekend to relive my college days for a night and to put running out of my mind for a little bit. Running had become more of a chore than something I enjoyed and thats definitely not something I was going to keep dealing with. I am still not back into as my groin is not showing signs of improvement, but I still went out and did a tempo because I had the day off. I ended up doing 6 miles in just over 33 minutes with some patches of ice thrown into the mix.

1st Tempo(4 miles in 21:31)

I finally have moved into the next phase of training after a long time of just running easy miles. I am still building up the mileage for the next two weeks with a goal of 80 for next week.

Todays workout was interesting to say the least. My whole groin area was annoying... this includes the lower abs, which is a more recent thing. I still got in the 4 miles in a decent time for the first tempo. I averaged 5:22 on a route I will never use again for tempos. I ran two miles from the Georgetown store on the canal and then hopped over to the Capital Crescent for the tempo. The first two miles were all uphill in a little over 11 mintues, and the last two I came back down in a little under 10:3o. The next tempo will be on a flatter route and hopefully when I dont have to work later in the day.

Great Weekend

I took Sunday off because I was exhausted from traveling and staying up until 5 in the morning both nights. I still managed to get in my long run on Friday and a decent run on Saturday.

The weekend was great because I finally got the chance to party in NYC. Ive had some great times in D.C., but it is nothing compared to the nightlife in New York. I also used to think it was expensive here, but now I know what expensive is. We got a good deal on bottle service apparently...a good deal being four bottles only costing $1200! That is a good amount for only 8 people.

It was great to get a chance to catch up with old teammates and go crazy like back in college. I cant wait to go back up there... I just might have to get a piggy bank and start saving up for another trip.

Running Well + New Link

Running has been going well as of late. I got in 11.5 last night and felt a lot better than expected for an easy 7 this morning. Last night was mostly easy with the group run from the store and today was probably around the usual 6:15 pace.

I am pretty excited because I found out that there is a Freakonomics blog. If you havent read the book I would definitely read the introduction in your local bookstore because it gives a good summation of the book and from there and I ended up buying it. One of the most recent posts was about what real thugs thing about the tv show The Wire(my favorite tv show).

9 miles on the trails

I got to the store early enough this morning to get in 9 miles on the trails. I saw some Georgetown runners and a few dogs on an extremely nice morning. I ran in short sleeves and felt great. The run was a little rough on the second half because the way out is more down then up and I felt the up on the way back. Some days I can run strong and controlled on the way back, but today was not one of the those days. As usual, I had a pretty good pace going for most of the run.

A Little Over 59

I am a little over 59 miles for the week and I am pretty sure I am going to get in another run after work today. My morning run actually went really well, or at least I felt good for the first time since the race. I hope that this morning means my groin is back under control for now.

I started from the new store and headed towards Rock Creek Park. I ended up taking some rough trail that ended up taking me to Rock Creek, but by the time I got there it was already time to head back to the store. I ended up going back a different way so I would have to deal with first trail again. I worked some of the hills on the way back because I am now a fan of hills. I think next I need to start working the downhills, considering that is one place where I struggle.

I ended up running a little under 8 miles total. The pace was pretty good minus the trail sections of the run.

Long Run( 14 miles)

I headed out to Great Falls today to get in my long run for the week. I did the long run today instead of Sunday because I had the day off. The run went fairly well minus a few points when my groin was holding me back.
I ended up getting in just under 14 miles at a pretty solid pace. There were some times when I was running well under 6 minute pace for extended periods of time. Im not sure where it came from, but after flying on the flat part of Carriage Road, I managed to fly up the final hill. I was expecting to crash a little bit near the top, but the crash never happened.
I am a little behind on mileage this week because of my groin. I am not sure if I will try and catch up by doubling on Sunday or just sticking with singles for the rest of the week.

Its Cold

Im too cold to write at the moment. The heat isnt working so well in the apartment. It is currently under 50 degrees at the moment, not sure of the exact temperature because thats as low as it reads.
I will say my groin hurt to the point where I had to cut my run short. Thats not good but I am going to take it easy for a couple of days.