Target for this week was 32 miles. Did a bit more. Here's a recap
Monday: Rest
Tuesday 14K (8.5 miles with 10x100 strides)
Wednesday: 4K
Thursday: 15K (9 miles GA)
Friday: Rest
Saturday: 6.5K (4 miles recovery)
Sunday: 20K (12 miles medium long run)
Weekly total: 59.5K
Time run: 5:22:39
Year to date: 1078.5K
What a godsend the weather this week. It was cool, probably 17 degrees, today with a nice breeze.
Today's long run was done in 1:45, starting off with 5:25ish kilometres (8:50 miles) and ending with 5:10s (8:10 miles). I took out my heart rate monitor, which went beserk the first few kilometres, but settled down to the around 79%. I think either it's a bit too high but the average shows at 154 bpm / 82%. A bit on the high end for long runs. Total for the run was 1:45:57 with average pace of 5:17 kilometres or 8:30 miles.
Here's next week's schedule
Monday: Rest/CT
Tuesday: 8 miles GA + 10X100
Wednesday: Rest/CT
Thursday: 10 miles GA
Friday: Rest/CT
Saturday: 5 miles recovery
Sunday: 13 miles medium long run.
I have to find a suitable cross training activity. I think i'll have to dig out the bike for Wednesday.
Showing posts with label DC. Show all posts
Showing posts with label DC. Show all posts
Sunday, July 01, 2007
Monday, May 28, 2007
Memorial Day
.. In DC right now, after watching the Memorial Day parade. Lots of marching bands, veterans, military vehicles and flags.
On the running front, I took Sunday and today off and will get back to it tomorrow when i'm back in Toronto. Last week's mileage was 59K, just short of the 60, but still a healthy level.
On the running front, I took Sunday and today off and will get back to it tomorrow when i'm back in Toronto. Last week's mileage was 59K, just short of the 60, but still a healthy level.
Thursday, May 24, 2007
Marine Corps Marathon fills up...
Oh crap, I guess Jelly won't be running the Marine Corps Marathon this year. Registration filled up only about two weeks after it opened.
Running is going well this week. I've managed to put in two runs today (a quick 4K before going to work this morning and 6K after) for a total of 30K on the week. I think another 60K week is within grasp...
Running is going well this week. I've managed to put in two runs today (a quick 4K before going to work this morning and 6K after) for a total of 30K on the week. I think another 60K week is within grasp...
Sunday, May 13, 2007
Streets are paved... in multi-colour
R's neighbourhood happens include the Spy museum and also the National Portrait gallery and, oh yeah, the Smithsonian is about a 5 minute walk. They painted a nearby street on Saturday, only to have it rain Saturday night, as R. and I witnessed as we ran home from the tapas place... Here's what it looked like this morning.
And what it looked like Saturday afternoon.
We went out for a 5K run, but we got about 4.2K in before we got to the Lincoln Memorial. My heels have a few blisters from breaking in the new shoes, so we opted for a walk back.
And what it looked like Saturday afternoon.
We went out for a 5K run, but we got about 4.2K in before we got to the Lincoln Memorial. My heels have a few blisters from breaking in the new shoes, so we opted for a walk back.
Saturday, May 12, 2007
Landmark run
Feeling smarter after yesterday's midafternoon run in the heat, I was out there by 8 a.m. with 19 degree weather and cloud cover: perfect running weather.
I'm liking my runs in DC. They bring me past the national buildings... Take this route: Start at the FBI building and beside the Ford Theatre, run to the Mall, hitting Penn Ave., which has slight-lines of the White House to Capitol Hill. Across the Mall, up the National Monument to Lincoln Memorial, then up to Arlington cemetery, then, weirdly enough, right to the edge of National Airport, where a plane takes off overhead every few minutes. Then across the bridge to the Jefferson Memorial, etc..
As a Canadian, I do understand the significance of all these landmarks... But still, i'm not from here, so I don't really connect emotionally. Then again, locals use the mall to play soccer, frisbee or touch football. I guess these landmarks just fade into the scenery...
19K in 1:41
I'm liking my runs in DC. They bring me past the national buildings... Take this route: Start at the FBI building and beside the Ford Theatre, run to the Mall, hitting Penn Ave., which has slight-lines of the White House to Capitol Hill. Across the Mall, up the National Monument to Lincoln Memorial, then up to Arlington cemetery, then, weirdly enough, right to the edge of National Airport, where a plane takes off overhead every few minutes. Then across the bridge to the Jefferson Memorial, etc..
As a Canadian, I do understand the significance of all these landmarks... But still, i'm not from here, so I don't really connect emotionally. Then again, locals use the mall to play soccer, frisbee or touch football. I guess these landmarks just fade into the scenery...
19K in 1:41
Friday, May 11, 2007
Frosty? I wish
Well, it happened. During a run, I suddenly wished it was minus 10 and snowy.
Of course, deciding to put on dark top and shorts, the shades and going out for a run in a muggy 28 degrees at 1 p.m. wasn't a good idea as well.
In DC, there are other similarly crazy runners and there we were, among the crowds on the Mall. The hundreds of tourists were taking it easy, and a lot of those groups of students were eating ice cream, chomping on popsicles, drinking soda and generally moving slowly, the type of movement that is necessary when it's hot.
So when I came back after 42 minutes of running, about 7.5K, I was dying for a drink and was dripping with sweat. Oh well, this will be my running life in DC.
Frost Gatorade is yummy despite what it looks like in the glass.
Of course, deciding to put on dark top and shorts, the shades and going out for a run in a muggy 28 degrees at 1 p.m. wasn't a good idea as well.
In DC, there are other similarly crazy runners and there we were, among the crowds on the Mall. The hundreds of tourists were taking it easy, and a lot of those groups of students were eating ice cream, chomping on popsicles, drinking soda and generally moving slowly, the type of movement that is necessary when it's hot.
So when I came back after 42 minutes of running, about 7.5K, I was dying for a drink and was dripping with sweat. Oh well, this will be my running life in DC.
Frost Gatorade is yummy despite what it looks like in the glass.
Wednesday, May 09, 2007
Run with the military...
Well, I'm in. The registration for the Marine Corps. Marathon on Oct. 28 in Washington, DC, opened today and I just registered.
When asked what time I expected, I put a time down. Better than last year's 3:35, but I won't say -- yet -- what time I'm aiming for. My race season is pretty much set.
now I switch to miles from kilometres).
Now the fun begins... and the pain.
When asked what time I expected, I put a time down. Better than last year's 3:35, but I won't say -- yet -- what time I'm aiming for. My race season is pretty much set.
- June: A 5 miler on the first day of the summer. Or is the last day of spring? All I know is that it's on the longest day of the year
- July: A 10 miler (the inaugural race of its kind in Toronto-proper) a day after a friend's wedding reception
- August: Maybe the 30K nighttime run, but who wants to trip on pebbles and potholes?
- September: The Scotiabank Waterfront Marathon, just because I love the race and the start/finish line is a 10 minute walk from my house
- October 7: Army 10 Miler, to get used to racing in DC
- October 28: MCM.
now I switch to miles from kilometres).
Now the fun begins... and the pain.
Friday, May 04, 2007
Hooah!
Yet another sign I'm making DC my fall marathon. I just signed up myself and R. for the Army 10 Miler on October 7, the day before Canadian turkey day. The registration has been going quick and I decided to do it now before the last 3,925 spots evaporate.
The course is interesting.. Beginning and starting near the Pentagon, which is about 5 Metro stops away from R.'s place in Penn Quarter. The run also spends a good chunk in the Mall, which I've become quite at home with.. Target time is 1:10.
This pretty much firms up my racing schedule this year. I think I'm going to sign up for a half marathon the week before the 10 miler, so one of those races will be an A-race, while the other one training...
Now I only have to talk Jelly into running the MCM.
The course is interesting.. Beginning and starting near the Pentagon, which is about 5 Metro stops away from R.'s place in Penn Quarter. The run also spends a good chunk in the Mall, which I've become quite at home with.. Target time is 1:10.
This pretty much firms up my racing schedule this year. I think I'm going to sign up for a half marathon the week before the 10 miler, so one of those races will be an A-race, while the other one training...
Now I only have to talk Jelly into running the MCM.
Sunday, April 15, 2007
Choices...
I knew going into this morning that DC was going to get rain -- lots of it. I ran 21K yesterday, so I was a little satisfied that I got a good long run in, but I couldn't finish the weekend without another run.
The choices were clear. R's condo training room, where there are a few treadmills and no one really uses it. Second was her gym. Third was outside in the pouring rain.
Now I hate gyms, or rather, I hate running in one place beside other people who are possibly more fit than I. I think it's the running in one place that irks me the most. The whole reason why I love my out and back routes is that it leaves you no choice but to run home...
So out I went, with rain jacket, long pants, and the old shoes one last time (yes, I took it out of retirement for a final reprise) and we went out there. The Garmin withstood the pouring rain, and my hat, face, jacket, pants, socks, shoes were all soaked within the first 500 metres. The rest was fun, painful and very wet. At first, I hopped over little puddles in the Mall, then as I was going up the hill to the Washington Monument, with every step, my feet were getting wet.
I saw exactly 5 other runners. A group of four girls running at a good pace, probably college students/runners. And another lone runner on my way back from Lincoln Memorial.
It was fun, I was soaked and quite a sight. Dripping, I was, in R's lobby, R's hallway, R's elevator, R's doorway, and R's kitchen.
Boy it was a fun choice. Must do again.
Weekly mileage: 41K
Year to date: 526.5K
The choices were clear. R's condo training room, where there are a few treadmills and no one really uses it. Second was her gym. Third was outside in the pouring rain.
Now I hate gyms, or rather, I hate running in one place beside other people who are possibly more fit than I. I think it's the running in one place that irks me the most. The whole reason why I love my out and back routes is that it leaves you no choice but to run home...
So out I went, with rain jacket, long pants, and the old shoes one last time (yes, I took it out of retirement for a final reprise) and we went out there. The Garmin withstood the pouring rain, and my hat, face, jacket, pants, socks, shoes were all soaked within the first 500 metres. The rest was fun, painful and very wet. At first, I hopped over little puddles in the Mall, then as I was going up the hill to the Washington Monument, with every step, my feet were getting wet.
I saw exactly 5 other runners. A group of four girls running at a good pace, probably college students/runners. And another lone runner on my way back from Lincoln Memorial.
It was fun, I was soaked and quite a sight. Dripping, I was, in R's lobby, R's hallway, R's elevator, R's doorway, and R's kitchen.
Boy it was a fun choice. Must do again.
Weekly mileage: 41K
Year to date: 526.5K
Saturday, April 14, 2007
The last run
... These are the pair of shoes that I bought last spring. You see the two marks with my Sharpie marker to distinguish this pair from an identical pair that I bought around the same time. The other one only has a few hundred kilometres.
Anyways, these shoes and I have been through much together. We trained through the summer heat, in those big long runs in August, those last tuneup runs in September and on October 23, they carried me 42.2 kilometre in Chicago.
After Chicago, they didn't go to the closet; instead, they continued to be my daily running shoes, through the fall season as the leaves littered the trail, and on to winter, through snow, slush. Only a few weeks ago did I start to realize that they were telling me it was time to let go. My legs were starting to feel every step with just a little bit more force. I went back to my running program and started back logging all the runs and I was astonished to see I'd done almost 1,000 kilometres in these puppies.
So I brought them to DC a few weeks ago so I could bring back pair number one back to Toronto. Yesterday, R and I went shopping and I bought a brand new Asics 2110 -- blue, and about $100 (I will always buy my shoes in the States, so much cheaper).
Instead of using the new ones, I decided to take old faithful on one more run. We ran up the Mall, where they were prepping for the Cherry Blossom parade. We trudged up to the cemetery and ran around the Tidal Basin. I was lost for a bit halfway through the run, but ended up discovering a new trail. I looped back to the Mall and did a final 5K to finish my 21K route, right past the White House. A fitting final tribute to these old shoes. I don't think i'll throw them out just yet, but its running days are over.
Anyways, these shoes and I have been through much together. We trained through the summer heat, in those big long runs in August, those last tuneup runs in September and on October 23, they carried me 42.2 kilometre in Chicago.
After Chicago, they didn't go to the closet; instead, they continued to be my daily running shoes, through the fall season as the leaves littered the trail, and on to winter, through snow, slush. Only a few weeks ago did I start to realize that they were telling me it was time to let go. My legs were starting to feel every step with just a little bit more force. I went back to my running program and started back logging all the runs and I was astonished to see I'd done almost 1,000 kilometres in these puppies.
So I brought them to DC a few weeks ago so I could bring back pair number one back to Toronto. Yesterday, R and I went shopping and I bought a brand new Asics 2110 -- blue, and about $100 (I will always buy my shoes in the States, so much cheaper).
Instead of using the new ones, I decided to take old faithful on one more run. We ran up the Mall, where they were prepping for the Cherry Blossom parade. We trudged up to the cemetery and ran around the Tidal Basin. I was lost for a bit halfway through the run, but ended up discovering a new trail. I looped back to the Mall and did a final 5K to finish my 21K route, right past the White House. A fitting final tribute to these old shoes. I don't think i'll throw them out just yet, but its running days are over.
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