Unexpected News

I expected to talk a bit about a good work-out at the gym that wrapped up with a fantastic set of stretching that felt great, but was floored by some unexpected, tragic news.

While walking home, I saw an email to all Firm personnel that a co-worker of mine with whom I worked with regularly died tragically on Sunday in a freak accident. Catherine died while trying to save a friend who fell out of an overturned canoe on her farm's pond. Catherine was a strong swimmer and it is not clear what exactly happened. See http://www.wtop.com/?nid=25&sid=1752239.

I, like so many, was shocked to hear of this tragic loss.

I worked with Catherine on a number of projects and we had a standing weekly meeting to catch up. We regularly shared insight, firm gossip and just funny junk that happens at work. Catherine was a wealth of information about the Firm, given that she had a 22-year tenure at the Firm that included positions in three major departments.

Catherine had a booming and natural laugh. She was quick-witted, loved a good joke, was the first one to curse like a sailor and give you a good ribbing. I truly believe that the "f-word" was her favorite word in the English language and Catherine always found a creative and unexpected way to weave a good curse word into normal conversation.

Catherine loved parties --- hosting them and planning them. Everyone knew if Catherine had a hand in planning a particular party because they were always a success.

Catherine was an animal lover who especially loved her horses. Her eyes lit up when she talked about the farm and she would do ANYTHING for these beautiful creatures. Catherine rode and showed horses at her Upperville farm and stable. I loved hearing her nutty stories about the horses and we all were excited when Catherine recently --- with much persistence --- was able to add a Budweiser Clydesdale named Big Jim to her stable.

So...as you can see...there will be no stories of sneakers today. Instead, I raise my glass to Catherine b/c for a red-headed Irish New Yorker like Catherine a stiff drink is what is required. No tears, just a good party.

Catherine was an original...an institution. She will be truly missed.

Lions, Tigers & Bears...oh my

9.2 miles down!

Since I had a conflict on Saturday, I ended up running with the Adams Morgan group on Sunday out of Fleet Feet  (see http://www.fleetfeetdc.com/). Nice group and Coach Sasha was fun. We had about 20 runners and numerous coaches on the trail today. The club president ran with us too.

The Fleet Feet location is owned by the Fenty Family --- the DC Mayor's family. Papa Fenty opened the store for us at 7am-ish and set up water, sports drinks and cups. Quite the professional operation. Papa Fenty is quite the character. He's very zen. I guess that's what 35 years of running can do for you.

The Fleet Feet website describes papa Fenty as:  

...our founding father. PHILosopher, businessman, poet, father, painter, runner, husband, cyclist, swimmer, grandfather and yoga and Buddhism student, Phil's interests and accomplishments are too numerous to name in this space but his palmares include some 50+ marathons and ultra-distance marathons including the Western States 100, and dozens of triathlons including IRON MAN in Hawaii. Phil is enjoying semi-retirement, where he is still working 20+ hours a week, training 12+ hours a week and spending more and more of his time with his growing number of grandchildren.

Our goal today was to complete a 4-mile route twice --- running it one way and then reversing it for the second 4-miles. I ended up adding another mile at the back-end and a quarter mile warm-down in order to get in my 9-mile target.

We started out up 16 Street and headed down into Rock Creek Park. We ran the edge of the zoo --- didn't see any critters --- and then up back to Fleet Street. Then we reversed the route.  The route was part street, part pavement, park grass, part dirt --- I think you get the picture.

A few points:

• This was definitely (partially) an urban running experience --- dodging homeless guys sprawled at the bus stop, mentally ill women yelling at invisible people and crossing one too many cross-walks.

• On the second leg, I ended up being between two groups --- which I actually hate.  It's terribly lonely. Not fast enough for the front pack and couldn't go slow enough to hang back. This was a dilemma since I didn't know the route. I had to check the written directions that I had thankfully snagged at the start of the run a few times. Luckily I didn't get too lost. Definitely were a few moments of pondering which way to go.

• The route was very, very hilly. I think I should get EXTRA credit for all the hills. One in particular requires special note --- Adams Mill Road in Adams Morgan. It is a BEAST!!! Forget Iwo Jima or Wisconsin Ave. This LONG, San Francisco-like road --- especially when you hit it at 3.5 miles into an 8 mile run --- is a challenge. It almost broke my spirit. Thank goodness Coach John was there to sweep me up and motivate me to the top.  Since I was not familiar with the route I had no idea when this hill was coming. I unfortunately had just popped a shot-blok into my mouth and as I bit into it, I turned the corner and saw this massive hill. Let's just say I almost barfed up the energy square. It was definitely better running down the hill on the return loop.
  

What do they say --- onward and upward?

Band Camp?

Track practice is always an adventure!

I ended up doing 4.7 miles tonight --- combo of the warm ups and sets.

I ended up doing:

• 1 mile warm up
• 10 laps at 70% speed --- with a half a lap recovery between each lap.  

I ended up finding a new running buddy.  She is a bit faster than I am, which is good so that I can't slack off!

That being said, I do think that we could have run faster today, but for the humidity.  It is difficult to gauge what 70% should look like.  I've heard that you should not be able to consistently talk while running at this pace.  I did notice that we were able to still chat at times --- definitely a signal that we probably were slacking off a bit.

The purpose of participating in track practice is to work on your speed.  The goal is to complete each of your laps at the exact speed so that you are maintaining your speed consistently.  We ended up doing our laps pretty consistently --- 2.20-2.26 minutes each lap.

Sadly we lost track of our laps so we either did 10 or 11 laps.  Yet another consequence of my mind going to mush while running!

We wrapped up our workout with additional leg strengthening exercises imposed by Coach Emily.  Not too bad.  Definitely not as brutal as what's imposed by the folks at One-to-One.

Interesting observation of the day ---

Instead of having to dodge soccer balls while running around the track today, we had the pleasure of listening to music.  You see, a marching band (I guess it was the Yorktown High School Band) was practicing on the field.  They were very, very serious! 

The band manager/director was shouting out instructions, suggestions and quite harsh criticisms to the kids.  They must be serious state championship contenders because I recall there was a threat that they would embarrass themselves during an upcoming competition if they didn't get their backward marching just right. 

The best line of the night was something like --- "you oboes need to get in step!"  Who knew that the oboes were such troublemakers!

I definitely enjoyed the comic relief.

Please pass the crab cakes

Tonight's Tuesday night run was pretty uneventful. After a long day at work, logging 4 miles can be tough. The humidity still makes running a challenge.

There were a number of folks running tonight --- including some folks I have never seen before. Looks like folks are participating in the Tuesday night run now that we are meeting at Iwo Jima.
We did the same 4-mile loop as last week --- Iwo Jima, Lincoln Memorial, Georgetown and back to Iwo Jima. Apparently, this is the official Tuesday run. I hope I don't get bored with the loop.

I felt a bit lethargic tonight, but was surprised that my time wasn't as bad as I expected it to be. My pacing buddy was running injured tonight (she had a bad fall earlier in the week) so we ended up getting separated once we crossed the Memorial Bridge. I ended up running alone for the majority of the mileage...which made it pretty boring.
Without someone to chat with, I had a bunch of time to think or zone out. I realized that I probably need to sleep more, drink more water and likely rethink going to the gym on Monday's. It's tough to do weights and then turn around and run on Tuesdays. Maybe I'll try and move the gym to Thursday's instead.

A few observations from tonight's run:

• Bikinis on the Mall: I noticed that the volleyball courts by the Reflecting Pool were packed tonight. I'm all for getting into your sport with all the right gear, but I thought it was odd that there was a girl in a bikini playing volleyball. Doesn't she know that this is DC...not Southern Cal or Miami? Very strange.
• Ready for my close-up: I'm sure I look like a disaster when I run --- messy stride, sweating, hair flying, visor/hat etc. As I pass other runners I notice that they either are a bit of a mess like me or super-sporty. Given what I am used to seeing, I was surprised when I saw a girl running down the trail who was stylized as if she was filming a sports apparel ad --- cute outfit, effortless stride, no sweat and gorgeous blown-out hair cascading down her back. It was quite impressive. I had to give her a nod as we crossed paths.

• Pass the crab cakes: It was quite an experience running along the Georgetown waterfront as the bars and restaurants were filled with folks taking in the last days of summer. The smell of crab cakes and cigars were overwhelming.

Quote from Runner's World article

The miracle isn't that I finished. The miracle is that I had the courage to start.  ~John "The Penguin" Bingham

So true, brother!

Chugging Along

I logged 4 miles today out of Georgetown. I would say it was just ok. My time kinda sucked. I have a blister on my toe and my left IT Band is a bit sore. Both definitely slowed me down.

I was thankful that there was no humidity this morning, though the sun really was burning down on me...and it was only 8:30am! I was glad to have my visor on today.

I decided to chug along sans an iPod. I figured I should get used to it since you can't race with one. I have to admit that there were moments that I missed the thumping beat of a good song to carry me through a tough point of the run.

Lots of runners and bikers out this morning. All hitting different trails/roads around DC and VA. It was organized chaos at certain points...bike bells, pounding feet and folks yelling, "on your left" or "biker back!!!"

I headed over the Key Bridge, into Rosalyn, past Iwo Jima and Arlington Cemetery, across the Memorial Bridge (took a quick break to snap the photo above), ran around some of the monuments and then headed down to the Georgetown waterfront and wrapped up at the Key Bridge.

I decided to wrap up along the Georgetown waterfront so that I could take on the Wisconsin Ave hill again. That thing is a beast...especially when you hit it at the end of your run! Just when you think you are at the top...there's another few feet to go. By the time I hit M Street I was so tired.

I really need to focus on better stretching of my left IT Band. It's a bit sore after yesterday's run and today probably didn't help.I ended up stretching for awhile after my run today, so hopefully that will help. I bought a foam roller last week and plan to start using it regularly.

The start of a new week...and a new set of mileage goals. This really is starting to take over my life!

I run like a girl...try and keep up.

It's official...I can confidently say that "I am a runner."

It may have taken a few weeks to ultimately decide...but today I decided to formally claim it! I may not be the fastest person out there (no 6-7 minute mile pace in my future), but I can definitely hold my own in the middle of the pack.

Today we did a 7.75 mile run out of Georgetown. We actually incorporated pieces of a few different routes we have previously have done.

All in all it felt great. The only downer was the humidity, though I believe that that is part of our training to be better runners.

As usual, it takes a mile or two to get into the groove --- your muscles and feet pounding, the heat and your breathing. Just like other runs, the last three miles are always my favorite. My pacing group all call it --- "the autopilot-zone" --- your legs just keep on trucking and your mind kinda goes blank.

Today's route took us along many of our Nation's Capital landmarks and scenic locations. Having something to look at is always a bonus.

Once I hit the Reflecting Pool, I was on complete auto-pilot and had what I can only describe as a burst of energy. I felt strong. I do believe that the consistently of just putting in the miles/time, some strength training and making sure to incorporate hills into your work-out really make a difference. I also think that it is important to know when to take a break and not do the extra mile or workout. Sometimes your body needs a rest more than anything else in order to perform.

As we made the turn onto the Georgetown Waterfront, all I wanted to do was get to the store and take my running shoes off. I had foolishly grabbed a pair of my non-technical socks --- they are wicking, but were not the fancier running socks I usually wear. I started to feel progressively worse rubbing on the inside of both my arches. Let me tell you...two-three miles of that is NOT a good thing.

Since running inclines and hills are good training tools, our last mile included the descent up Wisconsin Avenue and up onto the main drag in Georgetown. I actually feel aggressive when I hit the hills. Coach John gave us a good tip for attacking them and since then it has made all the difference. As I finished the hill and turned the corner onto M Street, I felt like I had so much energy. I kicked it up significantly and cruised into the finish. Rockin'! The only bad part was that with the heat I probably over did the last leg. Once I got to the store, I immediately sat down and started hydrating. I felt fine in about 5 minutes.

A couple interesting stories:

• Shoes: I had the guys at the running store confirm that the Brooks Trance 9's I bought were working well and were the best shoe for me. It is incredible what they do to ensure you get the right shoe --- analyzing your walk, your run, looking at your treads and talking to you about your performance. I also got a bunch of new running socks. That was good, since the moment I wrapped up today's run, I immediately took my shoes off!
• Massages: One of our coaches is a certified massage therapist. She brought her massage chair and gave us free massages today after the run. Nothing like dealing with a bunch of sweaty folks! I had her work on my legs. It felt so good!
• Future marathoner?: I had a very interesting conversation with one of our coaches today. Though I recently decided to next sign up for the half-marathon training group, Coach Katie was talking to me about instead joining the marathon training group this fall. Marathon? Scary...26.2 miles!! The coaches have been complimentary in the past about how I have been doing, but I guess I just blew it off as stuff they tell everybody. I kept asking Coach Katie if she was sure and she said that she wouldn't recommend it if she didn't think I could do it. She actually made me laugh because she told me she thinks I am just one of those focused people who can be told to go and run and I just say "ok" and then do it without lots of bitchin'. At that moment, all I could think about was (other than Coach Katie is crazy) "Run Forrest...Run!" Even as we left the store I kept saying, "Are you sure???" I'm definitely considering it. I'm focused on the 10-miler first and then will decide.

Every Saturday brings a new personal best distance and one day closer to running 11 miles!!

Who knew that I would ever be in this position. Two months ago, I was stressing about just running a mile. A single mile. A couple minutes of my life. Now, I do that multiple times.

Will run for beer

All things need some level of libation-related motivation and our group is definitely no different.

Last night the running club held a happy hour at Gordon Biersch in Chinatown (see http://www.gordonbiersch.com/restaurants/index.php?pg=location&sub=loc&location_id=7).

This is the second social event I've attended with the running club and I'm always surprised by how many interesting and friendly people I meet. You know me...happy to talk to anyone.

I got some great running advice from some of the coaches, heard about some fantastic vacations folks have taken and even got an offer to help plan a future trip to India from a couple who visit their annually. I have to remember to take them up on that offer!

I also met Ellen, the coach of the half marathon training group. I think that's my next challenge starting in Nov. I don't think I'm ready to take the plunge into the marathon training group...big difference between 13.1 and 26.2 miles! Folks say that I could head toward 26.2...but I'm thinking baby-steps may be better.

It's so funny to see people in their normal life --- showered, brushed hair and cute clothes. I almost didn't recognize folks!

There were a handful of folks from my 10-miler group at the happy hour, as well as the super-cool speedsters from the faster group.

I also talked for some time with the running club president...he's quite the character. He told a hysterical story about last week's 7 mile run. He had just got one of those new Garmin GPS running watches and participated in the Sat long-run out of Adams Morgan. After running for 6-miles he realized that he had made a wrong turn and was in Maryland!!! He ended up flagging a cab and heading back to Adams Morgan since he had gone 5 miles in the wrong direction. How funny that the running club president returned from the Saturday long-run via a cab!!!

Tonight I wrapped up a little over 4 miles on a new route out of Virginia. After having started out of Gateway Park for the last few weeks, we finally were able run "the loop" out of Iwo Jima (see above). The summer concert series that are hosted at Iwo Jima conflicted with our Tuesday run schedule and resulted in our group having to come up with other running routes until the concert series ended.

Tonight's route starts at Iwo Jima and hits the following sites:

• runs by Arlington National Cemetery
  
• over the Memorial bridge (just breathtaking)
  
• past the Lincoln Memorial (lots of tourists!)
  
• past the Kennedy Center
• along the Georgetown waterfront (hello Sequoias! A bit odd running past everyone enjoying happy hour drinks and snacks)
• up 34th street (I admit I walked up the stairs...it was just too much!)
• across the Key Bridge
• through downtown Rosalyn
• ...and finally up to Iwo Jima (did someone say "hill"?)
  

Since this was a new route, it took me a good 1-1.5 miles to get comfortable. No surprise there.

I felt a bit tight after the gym yesterday, but finally got into a groove later into the run. I was happiest once we hit Rosalyn and knew that there was only one more hill up to the finish line.

The weather was a bit odd today. We arrived at the meeting point to some raindrops --- which were welcome given the incredible humidity. Once it was time to run, we were able to make the entire run without any rain or lightning. Lucky break.

One injury to note. I appear to have a blood blister on one of my toes. It is a bit irritating and I'm treating it now. Hopefully it will be in better shape tomorrow in advance of track practice. If not, I'll have to sit the night out.

Back to the great indoors

I feel as if it has been awhile since I've been to the gym. Dropping a day and not being around last week has thrown my schedule off.

Today was fine. Lots of lower body, abs and cardio. All my favs, but not terribly eventful. The only item of note is that I did my personal best on the leg press today. I killed one set at 200lbs and one set at 230lbs. I amaze myself sometimes. Load them up...that should help with the hills in my future!

I recently discovered what my chart says. It says that I am incredibly bubbly and fun...but all trainers should be cautious to not get off track. I like to kid around, but it also says that I like to be constantly challenged and don't like screwing around. So true!

Some like it hot

I can't believe how hot it is today! The combo of the bright sunshine and the high humidity are killer combos.

I got out at 9-ish to get in 3.2 miles and I was drenched by the time I got back home.

I didn't think to bring my hydration belt since the distance was short. I won't forget that again!

It was a pretty good run otherwise. I did the regular neighborhood loop and my time was surprisingly faster than I expected --- even with the hill at the end. Very cool.

I need to spend some time coming up with another 3-4 mile neighborhood routs because this loop is getting boring.

Seven the hard way

After a week away from my regimented training group, I was a bit nervous for my Saturday long run --- slated for 7 miles.

I got some running in while in Cali, but definitely not the distance or consistent intensity that I'm used to.

To my surprise, the 7 miles (or more precisely...7.2 miles) wasn't that bad. I especially enjoyed the last two miles. I felt strong at the finish. Mile 1 and 2 were as annoying as ever. It's as if it takes that distance to get all my muscles moving in the right direction and into a groove. Once I hit mile three I'm usually in a groove.

We headed out of Georgetown and headed down along the Canal path. That was interesting. The path is dirt and rocks...which actually was a bit challenging. The good thing is that the path is not really big enough for bikers, but the terrain was a bit annoying. And my shoes got dusty!!!

At the half-way point, Coach Katie and my group decided to jump down to the Crescent Trail to finish up. The Crescent runs parallel to Canal, but has shade and is paved. Ahhhh....the pavement was a welcome change. Running on the dirt/rocks sucked.

So my catty story of the day relates to folks who run with accessories that jingle or make noise. This girl was running right behind me for 4 miles with a hydration belt that was making all this noise. It was so irritating. I was happy when we pushed the pace a bit and were able to create a bigger gap between us and her. She mentioned later that we were so fast at the end. Little did she know that she was part of the reason we pressed on with such intensity at the end.

My inspirational story of the day relates to a woman I saw on the trail today. A woman and man appeared to be holding hands while running. I'm all for doing things as a couple, but this level of PDA seemed a bit much. Upon closer inspection, I realized that she was a blind runner and the guy with her was her running coach. They each held an end of a short elastic band and ran next to each other. She was kicking ass down the trail. Truly an inspiration.

Go Stanford!

Today was a beautiful day in Palo Alto.

Unfortunately I was trapped between the east coast and the west coast today. I ended up waking up at 5AM for a 6AM conference call and am still up now. My sleep is all out of whack...but this happens every time I work on the west coast.

I jetted out of work today and was able to get some running time in today. I ran for time vs distance --- 40 minutes.

Being unfamiliar with the area, I headed for a run around the Stanford campus. For those not familiar with the area, there is a beautiful entrance at Palm Drive that is a straight and wide palm tree-lined street. Above is a picture of Palm Drive.

It was lovely. There were runners, bikers, rollerbladers and folks on the lawn playing Frisbee and volleyball. This is like the twilight zone for an east-coaster.

Palo Alto an Menlo Park may be the best places to work --- very chill, clean and active folks. The vibe is very mellow.

Welcome to Northern Cali

I made it to Menlo Park! It is nice to be welcomed by palm trees.

After getting settled into the corporate apartment, I grabbed my stuff and headed out to check out the area. I found a great paved trail right outside of my place that curved around a number of parks and a huge shopping center. I headed down Sand Hill and on to El Camino Real.

It started getting dark so I just ran for time vs distance --- 40 minutes up and back.

Tomorrow is going to be VERY early day because I have to be on a conference call at 6:00 AM Pacific time --- which SUCKS! Unfortunately I will have to participate in the office vs calling in from my bed.

Tomorrow is going to be a very long day.

Indoors

I did a few miles on the treadmill today at the Biltmore.

It was too dark when I woke up today to venture out on the street.

More importantly...the Bunker Hill area here in LA is way too hilly.

All good excuses, eh?

Hookie

I arrived in LA today and hung out with the family. I thought about running, but I was too lazy and the time difference got me.

It would have been a perfect day...sunny and breezy by the water.

Here's a picture from the Santa Monica pier.

We had a fantastic dinner at a place called The Lobster. The halibut was excellent!

I think I can...I think I can...

Each Saturday I hit my personal best distance! Today we logged 6 miles...really it was 5.82, but we'll just round up on this one.

This was our first week starting at 7:30 AM. We are starting earlier to ensure that we are not running in the bright morning sun and humidity.

As usual, we started out from the Georgetown Running Company store and headed over the Key Bridge. Once we got to Rossalyn we hooked a right and connected onto the Custis Trail --- aka "the Cuss This Freakin' Trail." The trail runs somewhat parallel to Route 66 and links into a bunch of neighborhoods along the way.

I knew this trail would be challenging, but did not believe I would experience my first "hit the wall" moment. The first 7 minutes on the trail were miserable!

The trail is a progressive incline for 3 miles. There's no easing into it.
In addition there are rolling hills, zig-zaggy hills and steep inclines. It was a mental challenge to keep myself focused and pushing forward.

The first 2 miles were SO hard. It's a total mental game b/c you can't possibly be physically tired yet. It's clearly the idea that the hills just keep coming and you can't see the end that gets to me.

The slacker in me was chattering away in my head during this part of the run. He was saying, "hey, let's just stop and walk a couple of these hills." The key is to find a way to shut this guy up!

Once I got close to the 3 mile turnaround point something just clicked. I was in a zone and was able to motor through the last set of hills, make the turn and make my way back down the progressive decent.

I really think getting into the zone has to do with confidence. There's something about pushing through the mental piece and seeing that you are surviving that gets you psyched to just do it, stop being such a baby and finish strong.

Having fellow runners around you pushing you forward and faster ones cheering you on as they pass by really makes a difference.

A key moment for me today was running up a progressive hill and then turning a corner to see an intimidating three-part zigzag hill. I was nervous as we approached the challenge.

As we hit the zigzag hill, another runner running down the hill past our group started clapping and yelling out some motivating words. She wasn't a part of our running group, but the simple words of this stranger helped keep our legs pumping until we made it to the top. I swear...it's the little things that keep you going.

Luckily, I hooked up with Coach Phen whose pace is close to mine. She's a perfect partner --- consistent pace, a little chatty but not too much and won't let you quit. She's also running the Army 10-miler this year so we were talking about trying to run the race together --- 2 Asian chicks rockin' the run!

All in all, today was a confidence builder. I felt so proud racing across the Key Bridge and into Georgetown. Wahooooo!

Above is a picture of where we meet on Saturdays. There are usually 20 runners in our group and we crowd around this corner before and after our run.

I'm heading to California for work next week. I am sad to miss my organized runs this week, but will bring my gear and put in my miles on my own. California...here I come!!

The Stick

I am so tired today. A combination of the running schedule, commuting time to and from practice and work stuff is really catching up with me!

I'll have to chug a Diet Dr. Pepper this morning to pep up.

Separately, the coolest gadget I've picked up is "The Stick." See http://www.thestick.com/. I love it!!!! Who knew that something so basic looking could be so helpful.

The Stick is a device that you roll over your muscles to help stretch them out without the need to expend any extra energy and allowing you to warm up your muscles in a safer way. I LOVE mine.

Fore?!

I'm just climbing into bed after a night at the track. We wrapped up about 4 miles tonight.

I thought we were going to do the same workout as before, but I was mistaken. Probably better that I was ignorant.

After some stretching and a 400 meter warm up, we started the sets. This time we ran 300 meters at 70% and walked/jogged the remaining 100 meters. We did that 8 times. We finished up with a handful of leg strengthening exercises and a cool-down lap.

Though everyone says the track is good for working on your speed...I find it painfully boring. Running in a loop feels like being a gerbil in a wheel.

Just as before, a smaller running club was also using the track. They were hardcore and their coach was like a little drill Sargent. Yuck. I bet they think we all are the Bad News Bears in comparison.

Our practice also included some unintended agility work. A soccer club was practicing on the field that our track circled and some of their shots on goal went astray. The workout is hard enough without having to worry about a stray ball crossing your path!

A bit spacey

Though I was looking forward to just getting out there tonight, I wasn't really mentally engaged during the run...which was disappointing.

We ran for time vs distance --- a 45 minute up-and-back along the Mt. Vernon Trail. Based on what we've run before on this trail, I'm thinking we did 4 miles.

It was hot, the metro ride to Rosslyn sucked b/c of a delay and this odd biker was riding up behind me and wouldn't pass...so annoying. [insert crying baby now]

The thing I'm learning about running is that it is more mental vs anything else. The reality that you can stop at any time and just walk or give up is so different from other sports. In most other sports you just can't stop and disappoint your team.

I think the key is to trick yourself to keep going...by telling yourself it's only a little further or telling yourself that you can walk in 10 minutes f you still feel the same way. Usually the feeling passes and you are able to keep moving.

On the positive side, each time we go out I learn something new from one of our coaches or a fellow runner. That's a nice bonus.

Now I'm mentally preparing for track practice tomorrow.

Dork

I wonder if I'll always be the first person who gets to the Tuesday night run. Though I am only a few stops away via Metro...it never fails that there is some unexpected drama.

One of the trains broke down so there were significant delays on the Orange line this evening.

Leaving early really did pay off for me this time!

"Suck it up!"

I was lucky enough to get "The Sergeant" tonight at the gym. He is so good, but muscle failure and no rest are his favorite tools.

Starting out with 5 minutes on the rowing machine and a wall-sit should have been the signal that this was going to be one of his classic "feel the pain / this is good for you" workouts.

As is his tactic, we moved around quickly and hit a little bit of everything. He's so good about preparing each set in advance so we cruise from place to place. There is definitely no slacking off in his world.

We finished up with a heart pounding set of 2 minute step-ups on the big box, a set of modified uni-bridges and a crescendo of ab work. The final wall-sit was an extra bonus.

I'm not exactly sure why we always thank The Sergeant afterwards. I'm convinced we somehow forget the stress of the last 45 minutes once we hit the water station or we willingly accept his motto --- "suck it up...this is good for you!"

What's that line from that movie..."Thank you sir...may I have another?"

Rainy Days...

I decided to get a late run in. Nothing special...just the neighborhood loop...3.2 miles. It was much easier this time. I was not as stressed hitting "monster II" up Route 1.

As always, I seem to have a burst of speed during the last 10 minutes. It is the oddest thing. I didn't think I was moving that quickly at all, but discovered that I was pacing at a little until a 9.5 minute mile. For me...the day after the Saturday long run...is good. All you 7 minute milers can suck it...but I do aspire to be you.

It had been raining on and off all day. As I ran I could feel pockets of humidity steaming off the asphalt. Nasty.

The goal for the week is to get in 14 miles before Saturday's 6 mile run. 3.2 miles down...a few more to go!

Rest Stops Suck

We wrapped up 5 miles today --- I ended up unintentionally doing a little more...but more on that later.

It was a HOT one today...sunny and humid.

Our goal was to head out of Georgetown, along the Potomac, past the Lincoln Memorial, along the Reflecting Pool, out around the Washington Monument and back. Seemed easy enough...unless you drank too much water earlier in the morning and now desperately have to go to the bathroom. Definitely not a good position to be in so early in the run!

Unfortunately, Max didn't open the running store before we left Georgetown so I was left to my own devices. Instead of ducking behind a building in G-town or rolling the dice of getting poison ivy on the Canal Trail, I made a detour to the Boat House --- which is located about a half mile out from the store. Though a welcome relief, I ended up losing my pace group! It completely sucked to be running already at a deficient at the very beginning of the run....plus I miss the company of my fellow runners.

There were lots of folks out running today along the same route --- including the Road Runners marathon training group and a huge group from Team In Training. The Team In Training folks all had their uniforms on and they even had volunteers out along the route serving up drinks and orange slices!

I had to increase my speed substantially the second mile in order to catch up with my group. I finally caught up with the tail end of my group as we headed toward the Monument. Let's just say...the slight (and long) incline up and around the Monument and the lack of shade had an impact on my spirits. By now I was running between two pace groups and again was a bit lonely...having no one to talk to at moments like this really sucks.

I didn't think things could get worse...but if you are me...they sure can. As I headed back down along the Reflecting Pool and past the Lincoln Memorial, I made a wrong turn!

I ended up seeing my group in the distance --- going the OTHER direction!!! I had to turn around and again catch back up. Coach Katie turned around and was surprised to see me. She asked how the heck I got BEHIND them! Basically, I caught back up with the pace group that I had passed about a mile earlier!!!

It totally SUCKED to have run further and little harder toward the end. I was definitely sucking wind when I finished up in G-town and I can't rely on my time since my distance was off.

All in all, another long run down. On to next week. I think the total mileage is 15.