Winning Back What I Lost

Hill workout on TM: 1M @ 4%; 1.5M @ 6%; 1M @ 5%; 1M @ 4%; cooldown. 

Long, slow run: Out and back on the greenbelt from Glenwood Bridge past WS Golf Course.  Unseasonably cool still.  I brought a small water bottle thinking I could fill it up along the way but the Parks and Rec still haven't turned on the water fountains or opened any of the bathrooms.  Considering all the budget cuts I'm guessing that they'll hold off as long as they can.  Did pretty well until around mile 14 and sort of limped home the last 10k dehydrated and starting to cramp.  Overall, not a bad run.  I just wish I could have finished it off a bit better. 

Moderately paced TM run.  First run in my new DS Trainers.  Bought them 1/2 size larger this time and they were more comfortable coming out of the box.  Did have some chafing on my pinkie toes.  I'm not sure if that is more due to my socks are the relatively narrow toe box.  The 15's are supposed to have a larger toe box but I'm a little skeptical.  They do have noticeably more cushioning in the front which seems to give more spring from the toe/push off.

New shoes for the second day in a row.  Got these for road racing up to 1/2 marathon distance.  Probably won't use them at Robie Creek which is almost exclusively on dirt and gravel.  Snug fit but very light.  Moderate pace (10 sec over current MP).  Left knee starting to bark at me so I rolled it out good w/ the foam roller. 

Everyone in the house is sick to one degree or another.  I'm not sick but I do feel rundown.  Took it easy w/ a level TM run at about 8:45/mi pace throughout. 

Very slow TM run.  I felt good enough to pick up the pace but I didn't want to push my HR past 140 bpm.  I purchased a pair of Asics 2 in 1 running shorts.  Best running shorts ever.  They have a built in lycra boxer, light feel and a baggy fit that I like.  I might have to get a couple more.   

No workout yesterday- too many honey do's and a date w/ my wife.  Missed out on the Beat Coach Pete 5k this morning b/c I had to take my Mom to the airport.  Had a nice run.  Ran the first 4M w/ Martin.  My new trainers are starting to break in nicely.  12M+ in just under current MP. 

TM interval run: 1M warmup; 2M @ 7:53/mi; 1M jog; 2M @ 7:53/mi; 1M jog; .47M @ 7:53/mi

630AM: 4.67M slow recovery run on the TM. 

Second year running the self-proclaimed "Toughest Half Marathon in the Northwest."  Eight plus miles uphill then an even steeper descent to the finish.  The weather was quite warm (near 70 degrees) for the noon start but it felt much hotter during the climb through the canyon.  This is the first week of true spring like weather around here so there was still some melting snow, ice, slush and plenty of mud during the first mile of the downhill.  It felt like one of those eco-challenges during that portion of the race.  

I ran the course two minutes slower this year.  I attribute this to a combination of things: warmer temps, very little hill training, and the 12 plus lbs I'm carrying this year v. last year.  This is more or less a training race for a May Marathon.  One of these years after I've gotten my BQ out of the way I'll have to really focus specifically on this race with the proper training and taper leading up to it. 

A beautiful evening for a run outside.  Temp near 80 degrees at 8pm.  Still pretty sore from Saturday's Eco Challenge Run.  I loosened up around mile 4 and was able to finish strong w/ the last mile being our quickest.  Martin had to sprint at the end to get braggin rights.

645AM: Quick turnaround 4M morning run.  I thought last night's run would loosen me up a bit but it seems to have had the opposite effect.  My ankle is cranky after running around with the kids in the yard yesterday.  Kept it really slow and hope to get another run in this evening. 

845PM: Short, easy 3.28M TM run.  Didn't have much time before my wife had to meet up w/ her girlfriend for their run.  Quads, calves and my left ankle still really sore.  More ice and a NSAID.   

645AM:  Tweeked my ankle playing volleyball last night.  Feels a little better this morning but not great.  4.2M really easy w/ tired legs and a sore ankle.  Get a plane for Portland this afternoon.  Will try to get another un in this evening. 

930PM: 4.8M at moderate pace w/ some quicker pickups on a hotel TM in Portland, OR.  I'll be in mediation all day tomorrow and travelling home late so I probably won't have time tomorrow for any workouts.

Jogged/walked w/ my daughter for 3 hours in the sun trying to teach her how to ride a bike.  I know we went further but I'll call it 2M.

8.15M @ just over MP.  First 4M with Martin.  Off to D.C. tomorrow.

In transit all day to D.C.  Arrived at the hotel around 5pm and relaxed for an hour or so before venturing out.  Ran from my hotel on 15th Ave to the White House and the Mall area (Washington Monument, Reflecting Pool, Lincoln Memorial, Korean War Memorial) and back.  Lots of runners and not just in the park areas.  Downhill on the way out and some uphill including the mini-hill the Washington Monument sits on, on the way back.  I'd probably have to rank D.C. above Frisco for the coolest big city running I've experienced. 

Another great run from the hotel to the National Mall.  This time I added the Smithsonian and the Capitol Bldg to yesterday's route.  8M at current marathon pace.  Ankle still soar and a bit swollen.

Finished my work commitments around noonish today.  I wanted to check the IMAX movie at the Smithsonian but the line was out the door.  Ended up walking around and taking some pics for about 3hrs+.  I'll call it 4M but it was probably much more.

630pm: 4.6M on the National Mall.  Last run in DC.  An absolutely beautiful day.  Temp in the low 70's w/ bright sunshine.  My legs were sapped from doing the tourist thing earlier in the day.  Still managed to keep up a decent pace until I had to run into the wind back to the hotel.