Today I ran with Emily on the Herndon Festival 5k - Emily's first race!!
It was very exciting.
Emily kept up a good pace under 10 minutes through Mile 1. After that she had to add some walking to her running, and the pace slacked up a bit.
She saw several of her friends running in the race, which surprised her - people she didn't think ran. And people on the sidelines from school were cheering her on as well. I told her "well, now your friends have seen you, I guess you are a runner."
For a part of the way I had her hand and helped pull her along.
She finished strong once the end was in sight.
Overall finish was 35:23, once second faster than me with 35:24.
I am very proud of her, she did a nice job.
Sunday, May 31, 2009
early morning miles
The weekd of May 30/31 I needed to do a long run. But Saturday was busy taking the kids to the Herndon Festival and Sunday morning I was running a 5k with Emily (her very first race!) so I had thought I would run Saturday night. But Saturday night I was tired and decided I would sleep now and run later.
Intead, I got up at 2:45am and by 3:30 I went out for my 18 mile run. When I checked weather the evening before it showed all-clear throughout the night. When I checked weather as I got ready, it showed a 30% chance of thunderstorms. And when I was starting, I could see lightning in the distance.
I went down the Fairfax Country parkway, planning to turn around at Route 50 (about 9 miles) and then head back. There is a paved trail the entire way, though I've never been on it before. And as I'm leaving Herndon headed south, I can see lightning in the distance, and some pretty amazing electrical flashes.
I didn't bring a headlight, but there really was no need. There were only a handful of cars on the road, so once my eyes adjusted to the darkness, I could see the trail well enough to run safely. There are only lights at the intersections, about once every couple miles, so it was a good chance to practice night running. The trail is in good shape with a flat, paved running surface almost everywhere. There are a few exceptions where weather and time have split the surface up, and those are mostly obvious.
I brought a couple slices of bread and a water bottle, driver's license and a credit card.
During the first 7 miles the lighting was coming closer and closer. I figured I would get rained on, just not sure how bad. About mile 7 it began to sprinkle and then shortly it began to rain. The air was warm and I was moving so it wasn't very cold, but I'm still not a fan of running the rain (though I am getting used to it). By the time I reached the turnaround point at Route 50 I was in the middle of the storm. There was a nice wind, a steady shower, and frequent lightning flashes. I was never the highest object in the area - always a light pole or trees or something -so I was never worried about being hit by the lightning. It was just fantastic to have these flashes of intense daylight and then darkness again. And the thunder pealing overhead was incredible.
The rain tapered off to a drizzle and then ended completely by the time I got back home at 6:30. Being rained on does make for "heavy feet" with the added water weight. All in all a successful and enjoyable run.
Intead, I got up at 2:45am and by 3:30 I went out for my 18 mile run. When I checked weather the evening before it showed all-clear throughout the night. When I checked weather as I got ready, it showed a 30% chance of thunderstorms. And when I was starting, I could see lightning in the distance.
I went down the Fairfax Country parkway, planning to turn around at Route 50 (about 9 miles) and then head back. There is a paved trail the entire way, though I've never been on it before. And as I'm leaving Herndon headed south, I can see lightning in the distance, and some pretty amazing electrical flashes.
I didn't bring a headlight, but there really was no need. There were only a handful of cars on the road, so once my eyes adjusted to the darkness, I could see the trail well enough to run safely. There are only lights at the intersections, about once every couple miles, so it was a good chance to practice night running. The trail is in good shape with a flat, paved running surface almost everywhere. There are a few exceptions where weather and time have split the surface up, and those are mostly obvious.
I brought a couple slices of bread and a water bottle, driver's license and a credit card.
During the first 7 miles the lighting was coming closer and closer. I figured I would get rained on, just not sure how bad. About mile 7 it began to sprinkle and then shortly it began to rain. The air was warm and I was moving so it wasn't very cold, but I'm still not a fan of running the rain (though I am getting used to it). By the time I reached the turnaround point at Route 50 I was in the middle of the storm. There was a nice wind, a steady shower, and frequent lightning flashes. I was never the highest object in the area - always a light pole or trees or something -so I was never worried about being hit by the lightning. It was just fantastic to have these flashes of intense daylight and then darkness again. And the thunder pealing overhead was incredible.
The rain tapered off to a drizzle and then ended completely by the time I got back home at 6:30. Being rained on does make for "heavy feet" with the added water weight. All in all a successful and enjoyable run.
Friday, May 29, 2009
C&O Canal Towpath
The Chesapeake & Ohio Canal starts in Washington, D.C. near the Kennedy Center. It takes about 15 minutes from my office to reach the start of the canal. The canal travels through Georgetown for maybe a mile and a half and then, as if by magic, it steps out into a much more rustic-feeling dirt towpath surrounded by trees and bushes.
It is a delight to run along. The furthest I've gotten so far is up to Georgetown University, home of the Hoyas. My goal is to increase my speed a little and get up into some of the further locks.
The C&O Canal is a National Historical Park. The canal itself runs 184 miles to Cumberland, Maryland. In the area near Harper's Ferry, the JFK 50-Mile Run uses the C&O Canal towpath for 22 miles.
It is a delight to run along. The furthest I've gotten so far is up to Georgetown University, home of the Hoyas. My goal is to increase my speed a little and get up into some of the further locks.
The C&O Canal is a National Historical Park. The canal itself runs 184 miles to Cumberland, Maryland. In the area near Harper's Ferry, the JFK 50-Mile Run uses the C&O Canal towpath for 22 miles.
Thursday, May 28, 2009
Hill Sprints
This morning I got up and downtown without any incidents of stupidity*.
The Rayburn Office Building is a House of Reps office building located just south and west of the Capitol across Independence Ave. Independence Ave right in front of the building is also the steepest hill around**. I ran to the bottom, which took about 15 minutes so I was good and warm. Then I ran as fast as I could up the hill. Turn around, jog down to the bottom, and repeat. Four times.
It was wonderful. First, I got my heart rate up to 189, which is pretty rare these days. Second, I know this will help me run longer and faster. It did make me feel my years, though - eight years ago I could have done that probably 10 times - today I don't think I could have gone 6 times.
Tomorrow I'm going to explore the beginning of the C&O canal.
*For example, leaving my clothes hanging on a hook by the door when I leave home. That's stupidity.
**Most of DC is pretty flat. There's a big hill at the State Dept and Constitution Ave, but the sidewalk is all chewed up and there's construction and State gatherings sometimes have queues that go out into the sidewalk, so I'm ignoring that hill.
The Rayburn Office Building is a House of Reps office building located just south and west of the Capitol across Independence Ave. Independence Ave right in front of the building is also the steepest hill around**. I ran to the bottom, which took about 15 minutes so I was good and warm. Then I ran as fast as I could up the hill. Turn around, jog down to the bottom, and repeat. Four times.
It was wonderful. First, I got my heart rate up to 189, which is pretty rare these days. Second, I know this will help me run longer and faster. It did make me feel my years, though - eight years ago I could have done that probably 10 times - today I don't think I could have gone 6 times.
Tomorrow I'm going to explore the beginning of the C&O canal.
*For example, leaving my clothes hanging on a hook by the door when I leave home. That's stupidity.
**Most of DC is pretty flat. There's a big hill at the State Dept and Constitution Ave, but the sidewalk is all chewed up and there's construction and State gatherings sometimes have queues that go out into the sidewalk, so I'm ignoring that hill.
Sunday, May 24, 2009
A warm and humid 12 miles
I ran 12 miles with the Reston Runners this morning. I didn't plan on it - the original plan was to get up at 5am (on account of the weather forecast) and run 10 miles solo - but when I woke up in the middle of the night to use the facilities I was SOOO tired I turned off the alarm and forgot about 5am.
I woke up at 7:30 and realized I probably could make it to the Reston Runners run if I hurried, so I hurried (clothes, sunscreen, gulp some water, munch a couple crackers) and made it to the rally point in time. The course was 12 miles, well laid out, kind of an odd-shaped figure eight. Some very kind person had gone through yesterday and marked the turn points in chalk so people wouldn't get lost ('course, you gotta LOOK for the arrows, which is how I got minorly lost once).
The RR gungadins put out a water station at the mile 4/mile 8 point (where the figure 8 crosses), including water, gatorade, and grapes. I was very happy to see that. Random people on the W&OD trail stopped to help themselves, which I suppose is good of RR to be so generous with our materials, but it really bugs me to be standing there, melting in the sun and needing some gatorade, watching some guy on a bike drain the last of it into his water bottle. Now it's true that he could have been an RR member who just happened to be biking along today, but you know, I kinda doubt it.
Starting temp was about 67F, finish was about 75F, humidity was in the 80% range. The humidity really sucks the energy out of me - I was drenched with perspiration after just a few miles. On the Suunto Training Effect scale, I hit a "5" shortly after mile 4. I'm sorry to see the humidity start so soon, it marks the end of spring.
I finished the 12 mile course in 2:20 on my watch, which is an 11:40 pace. Not my best, but good enough today for this humidity. Maybe I should move somewhere with lower summer humidity.
I woke up at 7:30 and realized I probably could make it to the Reston Runners run if I hurried, so I hurried (clothes, sunscreen, gulp some water, munch a couple crackers) and made it to the rally point in time. The course was 12 miles, well laid out, kind of an odd-shaped figure eight. Some very kind person had gone through yesterday and marked the turn points in chalk so people wouldn't get lost ('course, you gotta LOOK for the arrows, which is how I got minorly lost once).
The RR gungadins put out a water station at the mile 4/mile 8 point (where the figure 8 crosses), including water, gatorade, and grapes. I was very happy to see that. Random people on the W&OD trail stopped to help themselves, which I suppose is good of RR to be so generous with our materials, but it really bugs me to be standing there, melting in the sun and needing some gatorade, watching some guy on a bike drain the last of it into his water bottle. Now it's true that he could have been an RR member who just happened to be biking along today, but you know, I kinda doubt it.
Starting temp was about 67F, finish was about 75F, humidity was in the 80% range. The humidity really sucks the energy out of me - I was drenched with perspiration after just a few miles. On the Suunto Training Effect scale, I hit a "5" shortly after mile 4. I'm sorry to see the humidity start so soon, it marks the end of spring.
I finished the 12 mile course in 2:20 on my watch, which is an 11:40 pace. Not my best, but good enough today for this humidity. Maybe I should move somewhere with lower summer humidity.
Sunday, May 17, 2009
Some Sunday miles
It had rained all Saturday night and into Sunday morning, so when I got up at 6am I wasn't sure how soggy it would be. It turned out to be nice on W&OD trail. It's about a mile from my house to the eastern-direction trail intersection. I ran there, then I went east about 3.5 miles on the trail, then turned around and went west on the trail through Herndon until I hit the 11 mile mark or so in Loudon county, then back home from the other side of town.
I stopped about mile 9 at a 7-11 to get some hot chocolate. My fingers were numb and I was pretty chilly, the warm water really warmed me up. I had thought to myself before I left the house "do you need mittens? Naah, it's 60F out there, why would I need mittens!
When I started the trail was deserted - not a sign of life anywhere. It was a beautiful morning for a run - 60F with a 10mph wind blowing from the west and the odd sprinkle. Traffic on the path picked up by about 7:30 or so.
All in all I completed about 15 miles and change, in 2:41 or so (I clocked out at the 7-11, but I clocked out one other place and forgot to clock back in for at least a half hour so I'm not sure of the exact pace/timing overall).
I was pretty tired. I gave blood last Friday and I suspect this had something to do with my tired. The Nurse at the blood donation operation said I should be fully recharged about the time I am at the Seattle marathon, so none too soon. I'm going to eat some lean red meat here later today and help get my hemoglobin count back up to where it needs to be.
I stopped about mile 9 at a 7-11 to get some hot chocolate. My fingers were numb and I was pretty chilly, the warm water really warmed me up. I had thought to myself before I left the house "do you need mittens? Naah, it's 60F out there, why would I need mittens!
When I started the trail was deserted - not a sign of life anywhere. It was a beautiful morning for a run - 60F with a 10mph wind blowing from the west and the odd sprinkle. Traffic on the path picked up by about 7:30 or so.
All in all I completed about 15 miles and change, in 2:41 or so (I clocked out at the 7-11, but I clocked out one other place and forgot to clock back in for at least a half hour so I'm not sure of the exact pace/timing overall).
I was pretty tired. I gave blood last Friday and I suspect this had something to do with my tired. The Nurse at the blood donation operation said I should be fully recharged about the time I am at the Seattle marathon, so none too soon. I'm going to eat some lean red meat here later today and help get my hemoglobin count back up to where it needs to be.
Thursday, May 14, 2009
a nice little evening run
So I've been house-bound for the last week with a series of related bugs, and going crazy from no exercise.
Tonight was soooo nice, 75F at 6pm, that I just had to go for a run.
I went up by Erika's school, which is 3.3 miles, then further up to Route 7, over to Fairfax County Parkway (did you know the paved trail on the side of the road ends half-way there? I didn't know that before), then down to Wiehle (did you know that FCP doesn't even HAVE a paved running trail on the side of the road through there? I didn't either before tonight) and then home.
Running on the side of the road with cars zipping by you is one way to get wide awake in a hurry.
I ended up completing over 7.5 miles at under a 10-minute pace, which considering two of the long lights in this route means I was moving right along.
My SUUNTO Training Effect was a 5. Wow! I am still tired from being sick, maybe a little dehydrated, my body isn't used to running this hard, and the first time out after a rest just feels so good you want to run fast. But I hadn't thought I'd peg a 5. Hmmm.
Anyway, getting weller, back to running. I'm looking for a slow 12 miles this Sunday.
Tonight was soooo nice, 75F at 6pm, that I just had to go for a run.
I went up by Erika's school, which is 3.3 miles, then further up to Route 7, over to Fairfax County Parkway (did you know the paved trail on the side of the road ends half-way there? I didn't know that before), then down to Wiehle (did you know that FCP doesn't even HAVE a paved running trail on the side of the road through there? I didn't either before tonight) and then home.
Running on the side of the road with cars zipping by you is one way to get wide awake in a hurry.
I ended up completing over 7.5 miles at under a 10-minute pace, which considering two of the long lights in this route means I was moving right along.
My SUUNTO Training Effect was a 5. Wow! I am still tired from being sick, maybe a little dehydrated, my body isn't used to running this hard, and the first time out after a rest just feels so good you want to run fast. But I hadn't thought I'd peg a 5. Hmmm.
Anyway, getting weller, back to running. I'm looking for a slow 12 miles this Sunday.
Friday, May 8, 2009
in sickness and in health
i ran on the national mall on Wednesday morning, it was very pleasant but i felt tired early and my left shin was feeling over extended. by the end of Wednesday it was clear i had a spring cold. nothing exotic, but it doesn't make me feel like running. I'm supposed to run 10 miles on saturday and if the weather holds and i get some sleep today I will put in the mileage.
Tuesday, May 5, 2009
December marathon
I don't have a December marathon currently, and I had been thinking of going after the inaugural R&R in Las Vegas. A good time of year for that.
But closer to home (less gas + visit friends) is the Charlotte marathon I just learned about on December 9. That seems like it could be fun, too. Plus I can probably visit my friend Ron on the same trip, so a win-win.
But closer to home (less gas + visit friends) is the Charlotte marathon I just learned about on December 9. That seems like it could be fun, too. Plus I can probably visit my friend Ron on the same trip, so a win-win.
game plan
i've only got a few weeks to go before the seattle marathon - can you believe it? seems like just yesterday it was January with six months to go.
so here's my weekly long-run game plan between now and then:
so here's my weekly long-run game plan between now and then:
| weekend | distance |
| 9-May | 10 miles |
| 16-May | 12 miles |
| 23-May | 10 miles |
| 30-May | 18 miles |
| 6-Jun | 10 miles |
| 13-Jun | 22 miles |
| 20-Jun | 10 miles |
| 27-Jun | seattle marathon |
Sunday, May 3, 2009
Frederick Marathon
I finished t
he Frederick marathon in 4:58 - woo-hoo, under 5 hours! This was the first marathon I've finished in under 5 hours since Delaware many years ago, which was my PR at 4:30~ish.
The race was held at the Frederick County fairgrounds. I and several hundred other cars were directed to park in a grassy field ("Lot D") a short walk from the starting line.
I picked up my race packet the night before, and also picked up Tammy's packet. I got there early enough to find Tammy and pass along her bib.
The race started at 6:30. It was cool but not cold, short sleeves were perfectly comfortable. Lots of locals cheering.
The forecast was a 9 in 10 chance of rain, and the rain did not disappoint. At 8 little drips started coming down, followed by more drips, and then a light, steady rain for the rest of the race. There were intermittent dry stretches. I was soaked through from 8:30 onwards.
There was a humongous hill at mile 17 (up) and mile 23 (down). Really quite a hill.
I met an interesting guy named Todd. Said he had run 250 marathons, he lived in LA but was born in the western Maryland area. The real thing that was interesting about him I thought was that he was running this road race in bare feet. How incredible! He must have leather for feet. He said he did it because he didn't like wet socks. Who can blame him? But I wouldn't have lasted 10 minutes in bare feet with those little rocks and sand and etc.
The finish line temp was about 53F with a little breeze picking up. The food was in a big tent under the grand stands, and the massages were off on the side. I opted out of the massage, looking for my nice warm car instead. I drank a bottle of smart water and ate a granola bar, gathered some other things to nibble on, and headed towards where my car should be.
Funny, the walk to the starting line didn't seem to be anywhere near as long as the walk back. The field was now full of mud and dirt, but walking through the grass kept most of the mud away. My feet were totally wet in the mud, but my shoes were soaked anyway so it didn't really matter that much.
Tammy caught up with me on the way to my car - she finished about 45 minutes ahead of me. She said my lips were a shade of dark purple and encouraged me on to my car. I passed along her packet along with her jacket. It's a very nice acrylic anorak-style jacket, light-weight.
I continue to have chafing issues along the leg holes of my underwear and also where the heart monitor passes around my chest and beneath my arm. Not awful, but very uncomfortable. I've got UnderArmor, and it does a great job of wicking, but after 26 miles it is just rubbing me the wrong way. I'm going to try Body Glide in both places in June and see if that doesn't help some.
I estimate maybe 5,000 people total participated in the 5K/half/marathon. It was a fun event. I need to learn to like hills better.
he Frederick marathon in 4:58 - woo-hoo, under 5 hours! This was the first marathon I've finished in under 5 hours since Delaware many years ago, which was my PR at 4:30~ish.The race was held at the Frederick County fairgrounds. I and several hundred other cars were directed to park in a grassy field ("Lot D") a short walk from the starting line.
I picked up my race packet the night before, and also picked up Tammy's packet. I got there early enough to find Tammy and pass along her bib.
The race started at 6:30. It was cool but not cold, short sleeves were perfectly comfortable. Lots of locals cheering.
The forecast was a 9 in 10 chance of rain, and the rain did not disappoint. At 8 little drips started coming down, followed by more drips, and then a light, steady rain for the rest of the race. There were intermittent dry stretches. I was soaked through from 8:30 onwards.
There was a humongous hill at mile 17 (up) and mile 23 (down). Really quite a hill.
I met an interesting guy named Todd. Said he had run 250 marathons, he lived in LA but was born in the western Maryland area. The real thing that was interesting about him I thought was that he was running this road race in bare feet. How incredible! He must have leather for feet. He said he did it because he didn't like wet socks. Who can blame him? But I wouldn't have lasted 10 minutes in bare feet with those little rocks and sand and etc.
The finish line temp was about 53F with a little breeze picking up. The food was in a big tent under the grand stands, and the massages were off on the side. I opted out of the massage, looking for my nice warm car instead. I drank a bottle of smart water and ate a granola bar, gathered some other things to nibble on, and headed towards where my car should be.
Funny, the walk to the starting line didn't seem to be anywhere near as long as the walk back. The field was now full of mud and dirt, but walking through the grass kept most of the mud away. My feet were totally wet in the mud, but my shoes were soaked anyway so it didn't really matter that much.
Tammy caught up with me on the way to my car - she finished about 45 minutes ahead of me. She said my lips were a shade of dark purple and encouraged me on to my car. I passed along her packet along with her jacket. It's a very nice acrylic anorak-style jacket, light-weight.
I continue to have chafing issues along the leg holes of my underwear and also where the heart monitor passes around my chest and beneath my arm. Not awful, but very uncomfortable. I've got UnderArmor, and it does a great job of wicking, but after 26 miles it is just rubbing me the wrong way. I'm going to try Body Glide in both places in June and see if that doesn't help some.
I estimate maybe 5,000 people total participated in the 5K/half/marathon. It was a fun event. I need to learn to like hills better.
Friday, May 1, 2009
Ready for Frederick
I'm as ready for the Frederick Marathon on Sunday as I'm going to be.
I had a very pleasant slower jog around the Capitol this morning.
I will pick up my race packet tomorrow afternoon, then hit the bed.
I need more sleep.
I had a very pleasant slower jog around the Capitol this morning.
I will pick up my race packet tomorrow afternoon, then hit the bed.
I need more sleep.
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