Runs Since the Cherry Blossom Ten Miler

I've run twice in the four weeks since the Cherry Blossom Ten Miler.  My ankle had been bothering me so I let it rest two weeks before running.  I ran 6 miles a few weeks ago and after about 4 miles I could feel it bothering me so I stopped. That's when I decided to see my orthopedist and get it checked out.  He took X-rays and getting an MRI would be a good idea.  I had the MRI  a few days ago and I'll see the orthopedist again next week on Wednesday.

In the meanwhile my ankle was feeling good so I decided to run again today.  I started out going around the Herndon Parkway (counter-clockwise) and after 5 miles I could feel my ankle again.  It is not really bad pain... just a feeling that something is not right.  Irritating is the best way to describe it.  I pushed through, but as I started the second lap of the parkway I realized that (1) I was starting to get tired (running out of fuel) and (2) the pain was more steady than it was before.  So I stopped after 8.4 and walked back home. 

I'll wait now for the orthopedist to tell me what's going on and if this is something that will heal, or if it's something I can live with and continue to run, or not.

2012 Cherry Blossom 10 Miler

This was a good race. The pack was tight for the first few miles, but it seemed like most people honored the corral system so we all moved along at about the same pace. The one thing I didn't like about the race was that there a lot of turnarounds. Those always get backed up and force the runners to either slow down or run the widest path to avoid the backup. Either way, I don't like it.

My goal was to run at an 8:30 pace and I think I achieved that (according to my Garmin I did, but no official results are in yet).

Edit: the official results are in.  My pace was 8:26 and my total time was 1:24:19


Sadly someone collapsed around mile 9 and was receiving CPR when I passed him. No word on what happened to cause it, or how he is doing. Thankfully the support staff and medical crew seemed to be everywhere so I'm sure that he received very prompt attention.

Overall this was a very well-run race.  Organized and staffed with many cheerful volunteers who both cheered us on and helped point us to the right area for food, water, bathrooms, bag drop-off and medal pickup.  And I have to say that the medals, t-shirts and posters they made for this 40th anniversary event were beautiful.

I've iced my ankle which hurt a little after the race but not too much, and put heat on my back which was also a little sore for some reason.

10K Once Around the Herndon Parkway (clockwise)

For my last run before the Cherry Blossom 10 Miler on Sunday I felt like running 6 miles.  That's once around the Herndon Parkway, so off I went...

I chose clockwise because it starts with a wicked hill and then a gentle downhill for the first mile or so.  Then it's 4 miles of steady but gradual uphill running and then, finally, the last mile is downhill which is a great way to finish.

I have to admit, I have a little pain in my ankle. It's not stopping me from running.  It's just there.  After the 10 Miler I have to take a week off and rest it and then see how it feels.  I think it's a tendon issue which usually recovers with time off.  I can afford to take a few weeks off but no more (if I'm going to be ready for the MCM Historic Half on May 20th).

7 Mile Loop... W&OD to Runnymead to Folly Lick trails

After a particularly poor night's sleep and an especially stressful day of meetings there's nothing like a run to unwind. My intention was to run interval miles... marathon pace for one mile and then 10k pace for one mile.  I pounded miles 2 and 4 with everything I had but when mile 6 came around (and I was heading uphill mostly) I didn't have anything left.  Still, considering the night and day I had, I'm pretty damned happy with how I ran!

10 Miles on the W&OD Trail

I recently told a friend of mine "bad runs are better than no run at all", and this is a run that proves that point. I'm happy I did it, but just about everything that can go wrong in a run happened today. It started with rain after the first mile. Then a round of diarrhea at mile 1.6 (thank goodness for the Reston Town Center public bathrooms), then bloody nipples at mile 4 (crappy bandages sweated off), and finally I had some ankle pain during the return trip (icing it now, we'll see how it feels tomorrow).

But I did what I wanted... I ran 10 miles at approximately a 9:00 pace. This confirms to me that I'm ready for the Cherry Blossom Ten Miler next weekend. Bring it on!

8 Mile Loop : DC-VA-DC, Two Bridges and Three Trails (again)

I ran the same basic loop as I ran last Tuesday, but instead of following the C&O Canal trail in Georgetown I decided to head down to the Georgetown Waterfront development's trail instead.  I did this to avoid the Canal path's gravel which gets in my shoes, and is also prone to puddles and has a few street crossings as well.  The Waterfront trail is level and has nice views of the Potomac River and Rosslyn, and it hooks up with the Rock Creek Parkway trail.  This route does take about a quarter-mile off of my loop so when I got back towards the Mall I opted to run around the Potomac River side of the Tidal Basin instead of heading up Independence Avenue as I did last time.

Funny thing, my run was the exact same time (within a few seconds) of my run last Tuesday.  I guess I'm getting good at maintaining a steady pace.  I've been focusing on running at a consistent "PLE" (Perceived Level of Exertion) rather than focusing just on pace.

8 Mile Loop : DC-VA-DC, Two Bridges and Three Trails

Today I left work at 9:00 to go running.  The morning rain had stopped but the clouds were still providing good cover.  Temperatures were comfortable in the high 50s (maybe low 60s).  I'd had coffee earlier as well as my morning oatmeal at 6:30.  Right before I left I had a ClifBar and I brought water with me.

This time I focused on keeping my pace closer to 9:00 than before when I tried (and failed) to complete this 8 mile loop.  The first mile, though, I had to rush to get out of the higher-traffic/touristed areas of DC.  Once I got to the bridge over the Potomac I brought the speed down.

I felt really good on this run and will enjoy doing it again and again this summer.

5 Miles DC-VA-DC Loop

Today I went over the 14th Street Bridge again but came back over Memorial Bridge. That cut the loop down to 5 miles which was manageable for today's warmer weather. It's getting to the point where I'll have to do my runs earlier in the day to avoid the heat. And the Cherry Blossom gawkers were out in full force today which made the first mile difficult. But still, it was a great run today all things considered.

7 Miles DC-VA-DC... Two Bridges and Three Trails

After work I ran the new loop trail I ran last Wednesday, this time with more success.  I'm enjoying this new route a lot.  It's scenic and not terribly crowded and once I get to the 14th Street Bridge it has very few road crossings.

Today the weather was cool and by the time I was finishing the 7th mile there was a slight drizzle.  But it was perfect running weather and I think that's why I was able to run further than the last time I ran this route.  However I ran about 2 hours after eating lunch and that didn't sit too well (not that there were any problems, but I felt the food still sitting in my stomach for the entire run).  Also I ran too fast a pace for this distance.  If I'd taken 15 seconds a mile off my pace I might have completed the loop (maybe).  I'll try that next time.

6 Miles from DC into VA and back.

I'd planned an 8 mile loop to run during lunch.  The loop is very scenic and interesting, going through the Tidal Basin area, the Mt. Vernon Trail by Roosevelt Island, and then by Georgetown and the C&O Canal before coming back on the Rock Creek Parkway Trail next to the Kennedy Center and finally the Mall and all the monuments.

I felt good to start, but by mile 5 I had a little pain in my ankle.  I rested a bit and finished the 6th mile but then figured I shouldn't push myself too hard.  I had to walk 2 miles back to the office.

6 Miles on the W&OD (non-consective)

I was not prepared for 80 degree weather!  After a hard and frustrating day of work I thought a nice run would make me feel better.  But the temperature shot up to 80 and I wasn't really prepared for that.  My body hasn't adjusted and after 3 miles I felt like I was dehydrated (I brought my two-bottle hydration belt and finished both bottles) and I was feeling sluggish and weak.  Maybe the fact that I ran a fast 5 miles on Sunday contributed a bit to this feeling.  Anyway...  after 5 miles I stopped and walked for a while.  Then after maybe 8 or 10 minutes I ran one more mile at 9:00 / mile. 

St, Patrick's Day 8K in Washington DC

This was my first race of the 2012 season and I feel like I ran it very well. I had negative splits, and I exceeded my goal of approx. 8:00 miles. Correction: the official results were posted.  My pace was 8:05.  The problem?  The Forerunner recorded extra distance for my run (approximately one tenth of a mile) which lowered my average.  The actual distance was 4.97 miles (8K) but my data shows I ran 5.1 miles.  Ah well... maybe I can break the 8:00 mile barrier on my next race.

As usual with races, the first mile was crowded and I really wish people would respect the corral system (grrr!). And I wish I'd managed my fluid intake better... the last mile or two was tough. But really... these were small complaints on an otherwise amazing race day. Whoop!!!

I met up with a couple of my on-line running club buddies (Mynor and Shawn) before the race and that was a nice bonus.  The weather was crisp and clear and hardly any wind at all.  The course has a number of turnarounds which was annoying (people crowd up taking the inside track) but it goes past the Capital building and also the Air &Space Museum which is nice.  And it's very level too.

Next up... The Cherry Blossom 10 Miler on 4/1/2012.  Whoop! (again)

A fun 6 miles to Hains Point with Tammy K

Today I went for a fun run with my online running buddy Tammy.  She's a bit slower than I am but that made for an enjoyable, stress-free run for me.  The only issue were the 40mph gusts out at Hains Point that slammed us all the way out to the point.  Thankfully the wind was at our back for the return!

This is probably my last run until the 8K race I've signed up for this Sunday.

10K On the Mall, Around the Tidal Basin and into Virginia's Mt. Vernon Trail

It was a gorgeous day with temperatures in the low 60s.  There was a bit of a wind but not too bad (I kept my hat on).  The only real problem I had with today's run is that I had to run after lunch and that didn't go well; I developed cramps after mile 4 and that slowed me down a bit.

Still, the running was good and I felt pretty strong and fairly fast.  I liked this path which I ran for the first time.  Once you get over Memorial Bridge (which is about 2 miles from my office) the Mt. Vernon Trail is very pretty and pretty level too.  I think that there's a way that I could make a loop out of it by coming back across the 14th Street Bridge, but I'm not sure (1) how to get there, and (2) if running on that long, busy bridge would be very enjoyable.  But I may try it one day just to see.

You can see in the chart how I started out fast and slowed down as the miles went by.  I think I'll focus again on pacing and running negative splits.  I definitely need to get control over my pacing if I'm going to meet my new goal of running a 4 hour marathon.

Oh, and by the way, today I registered today for the 2012 Marine Corps Marathon.  Yes... I did.

Intervals on the W&OD Trail (7.75 miles)

I programmed my Garmin Forerunner with a custom workout.  One mile of warm-up followed by 8 intervals of .5 miles between 8:00 and 8:30 / mile followed by .25 miles of rest at 9:00-9:30 mile.  Then a short cool-down run.  It was fun, but I need to tweak the rest speed (lower) and tighten up the speed interval (there's a 30 second variance which is too big).  Here's the graph...

7 (non-continguous) Miles on the W&OD

Thursday after work I went out to run 8 miles, but I've been enjoying running a fast pace (my last 10k run was so fast).  So I went out too fast and couldn't keep pace for 8 miles.  I quit after 5.3 and walked a bit, then ran another mile and then walked and then finally ran one more mile.

Here's the chart of the first 5.3 miles.

In the future I'll plan my runs and run my plans.  Promise.

10K Once Around the Herndon Parkway (counterclockwise)

It's official.  I've given up my attempt to convert to a mid-foot strike!

After bad runs the past two outings... pain in my hip and back and blisters on my feet... slower pacing and less endurance... I decided to call it quits.

Today I headed out to run a lap of the Herndon Parkway and I ran with my old gait from the start to the finish and I felt great!!!

I'm not sure how to interpret the failure.  Was it that my form was bad?  Maybe I was doing something wrong and a running coach could have fixed it.  Maybe my body is just built for more of a heel-strike?  I don't know and really, at this point I don't care.  I'm happy with how I feel when I'm running like this and that's all that matters to me at this point in my life.

One week later... 5 miles on the W&OD

It's been one week since I tweaked my back and I haven't run since.  My back is fine now so today I headed out for a run.  The weather was beautiful and I was feeling rested.  I was hoping to run 8 miles, so I ran out four miles and turned around.  However during the 4th mile I was getting a blister spot on my right foot (again) and also my left hip was bothering me.  After the turn-around at mile 4 I switched back to a heel-striking gait and the rubbing that was causing the blister stopped.  My hip still bothered me so after 5 miles I stopped running and walked the remaining 3 miles home.

I think I have to declare the switch-over to the so-called "Good Form Running" a failure.  I'm going to return to the running style that I employed and enjoyed all of last year.

2 Miles and then...

Strained my back yesterday moving a stereo (helping set up for the grand opening of Home Design Outlet Center VA, my wife Handan's new store). Today I tried running but after two miles had to call for a rescue. The back is hurting and I'm going horizontal for the rest of the day. :(

Quarter-mile splits

6 Miles on the Local Loop

After work the weather was beautiful so I headed out to run the local loop of Folly Lick, Sugarland Run and Runnymead Park trails.  I hadn't run in nearly a week and my legs were feeling fresh.  However after about 5 miles I started to develop the feeling of a blister on my left foot, and also my left hip had some pain.  Thankfully the pain that I had a week or so ago on top of my left foot (extensor tendonitis) was nowhere to be seen.

I quit after 6 miles with an average speed of around 9:00.

7 Miles on the W&OD Trail

I really wanted to run 10 today, but after 7 my left hip was sore and I was running out of gas as well. I ran more this week than I have in a while, and the fact that I ran hills two days ago helped make my legs tired. Still, it was a good 7 miles at a fairly consistent pace. And I ran in my New Balance Minimus (MX20) shoes which I'm beginning to really like. They're light and I feel like I'm running with very little on my feet.

10K on a Hilly Loop

I'm planning on running the DC Ragnar Relay later this year and there are a lot of hills on the course.  So in addition to having endurance I'm going to need to build up my hill running skills.  With this in mind I chose to run a 10K hilly loop today.

It was another beautiful day in Herndon... sunny and 50 and no wind. Great for running hills. I did a 2 mile loop, downhill followed by a return uphill climb. I managed to keep my pace under 9:00 / mile average which was my goal. 

7 Miles on the W&OD Trail

Today after work I ran 7 miles on the W&OD Trail.  The weather was unusually warm... almost 70 on February 1st.  Very strange to run in shorts and a light shirt when by all accounts it should be near freezing outside.

My legs weren't feeling as strong as when I ran 7 yesterday in DC.  Of course back-to-back runs will do that. And the fact that I was running after work instead of before lunch makes a difference too.  In any event, I ran the 7 miles at an 8:52 pace (compared to yesterday's 8:42 pace) and I'm happy with that.

7 Miles - Hains Point and the Mall

Today was another unseasonably warm day.  It was in the 50s when I ran during lunch... slightly overcast but no wind.  I ran to the end of Hains Point and was still feeling strong so I went for the loop down to the Lincoln Memorial and up Constitution Avenue and back to work.  Still a slight twinge in my left knee after 5 or so miles, but not too bad.  We'll keep an eye on that!

10K Once Around the Herndon Parkway (again)

I ran the Herndon Parkway loop again, but this time in a clockwise direction.  I was slower, but I can't say how much since my Garmin apparently wasn't charged by my PC over night.  It was approx. 60 minutes for the 6.4 mile loop.  I was a bit tired out from Handan's birthday dinner the night before, and also I had eaten too much for lunch before the run.

10K Once Around the Herndon Parkway

As long as I've lived in Herndon I've never once ran (or walked for that matter) around the Herndon Parkway.  It's a nice enough road that circles the town of Herndon.  It has a sidewalk on both sides and well marked road crossings.  I've run parts of it during the Herndon 10K last summer but never made it all the way around.  I didn't even know exactly how far a round trip would be.

So today I ran one lap of the Herndon Parkway.  Turns out it's just a little longer than 10K.  It's not a bad run except for the occasional car exhaust and about three or four traffic crossings at major roads.  And some hills.

10K on a Hilly Loop

I mapped out a 2.1 mile loop through the local hilly streets today. I'm lucky in that I live within a mile of both the highest and lowest points in the town of Herndon. My loop course takes in both those points. I ran the loop three times to make a 10k run. I felt good but I think I developed a blister on my left foot (ball of the foot behind the big toe). Also my left knee twinged a bit on the last loop during the downhill sections.

2.5 Miles Treadmill

I guess my legs were still tired from the 10 mile run two days ago.  I tried to run 30 minutes using the hill program, level 10.  But after 20-something minutes I had no energy left in my legs and I bailed out.

10 Miles on the W&OD Trail

It was 38 degrees outside, but not too windy, so I decided to run outside today instead of on the treadmill. I wasn't sure how far I wanted to run, but as I approached the 4 mile mark I was feeling pretty good so I decided to continue to 5 miles out before I turned around to come back. By the time mile 8 rolled around I felt a little twinge in my left knee so I took a 30 second break to stretch and then continued on. I took another short (15 second?) break at mile 9 at the traffic light on Elden Street. Other than that I ran non-stop with my mid-foot strike and liked it.

Excluding my short breaks I duplicated my time in the Army Ten-Miler from last October. I think that's pretty good considering the temperature today and the fact that I'm new to this running style.

3.3 Miles on the Treadmill

Today I ran 3.3 miles in 30 minutes (6.5 mph with a little sprint of 8 mph at the end) on the Herndon Community Center treadmill.  I ran the hill program at level 10 (out of 20).

6 Miles on the Treadmill

I ran the hill program for 6 miles at level 4. Alas this will be my last run in Saucony Kinvara 2s. I've come to the conclusion that the toe box just isn't big enough for my wide foot.

3.5 Miles on the Treadmill

Today I tried out a pair of Saucony Kinvara 2s which I picked up yesterday after work.  These have been highly recommended to me as a good shoe for my new mid-foot striking gait.  They're lightweight without a lot of heel-to-toe drop.  They don't come in wide widths though, and I was worried that they might not be good for my wide foot.  I bought a pair of size 12s which felt pretty good in the store.

I should mention that I also tried on a pair of Brooks TrueGrit lightweight running shoes at the store and LOVED the way they felt on my foot.  But at $100 a pair I thought I'd try the $60 Kinvaras first (especially since they'd been so highly recommended).

I set the treadmill for 1.0 incline and started at 6.5 mph.  Then I increased the speed by 0.2 mph each 5 minutes until the last 5 minutes where I increased by 0.1 mph every minute.  I ended up running an average of 7.0 mph over 30 minutes.

The shoes felt pretty good.  No blisters and a nice snug fit.  They may be too narrow however.  I'm still on the fence about that.  Maybe one more run tomorrow to see if I can convince myself either way.  Stay tuned...

8 Miles on the W&OD Trail

Wow... it's Jan 12th and it was in the high 50s when I came home for work (maybe even 60). What a day for a run! I set out to run 8 miles and this time I did it, even with some digestive complaints near the 7 and 8 mile marks. Running a few hours after lunch is NOT a good idea.

3.3 Miles on the Treadmill

I ran the hill program at 6.5 mph.  I started at level 9 for the first 20 minutes but I got tired and dropped to level 1 to finish.  Not a great workout, but I think I was tired after the 6 miles on the Mall yesterday plus a full day's work with not enough sleep.

6 Miles on the Mall

After work today (around 2:30) I ran from the Smithsonian Castle building to Virginia via Memorial Bridge.  I went as far as the Arlington Cemetery visitor's center and then turned around to come back.  I came back up the Mall as far as the East Wing of the Art Museum and then turned back to the Castle building.  That made a nice 6 mile loop.

I felt very good... comfortable with my mid-foot strike.  My legs were feeling strong until the last mile.  I'd like to build my distance endurance back up and this (along with Saturday's 7 mile run) are a good start. 

I hope that tomorrow I can run 8 miles at a slower pace.  The weather is not promising (rain) so I may have to do this on the treadmill which is not an appealing prospect.