After blogging about how crappy my running legs have been feeling, they decided to show up for yesterday's noon run. Yesterday's workout was a double. In the early morning hours I decided to jump on the rollers and do a 1 hr 20 min cycling workout. With the workout in the bag, I didn't care about how much my run would go as long as I got in a double.
The scheduled run was a 10k tempo run @ moderate tempo which is about 6:11 min/mile pace for me. I decided to do the workout on the George Washington bike trail and start heading out south towards the 14th street bridge. As anyone who's run or ridden on the GW bike trail knows the wind can be relentless. The way out was a constant headwind and based on how my running has been feeling I wasn't sure I was going to keep the 6:11 per mile pace. My warm up is usually from my office to the start of the trail which is about half a mile. I felt a sense of good vibrations during the warm up. My legs felt alive but only time would tell. So here is my workout.
Mile 1 at 6:07 min/mile pace
Mile 2 at 6:08 min/mile pace
Mile 3 at 6:12 min/mile pace
Mile 4 at 5:59 min/mile pace
Mile 5 at 5:52 min/mile pace
Mile 6 at 6:10 min/mile pace
For mile 4 and 5 I got a bit off track and went a bit harder due to the tailwind on the way back. I decided to scale back at mile 6 and keep the tempo I was suppose to keep. I'm very pleased with the workout.
Thursday, March 10, 2011
Wednesday, March 9, 2011
Changing Lanes
If you recall one of my 2011 goals was to run the Marine Corps Marathon. I decided against that to once again run the Back Yard Burn 10 mile trail running series in the fall. This coming year they have added a 5th race to the series. The 5th race is at Laurel Hill which is literally right in my back yard. I can actually walk to the start of the race which is sweet for pre race jitters and prep. Makes the morning easier.
I still want to attain the goal of running a marathon in 2011. I have to do some google searching and see which one fits my schedule the best. It has to be somewhat local and easy to get to.
As for early season racing, looks like I'm still on track for the Chesapeake Bay Duathlon. I have finally managed to lose those last 5 lbs. That said, my running is not going as I would like in terms of feel. Lately I feel I have cement blocks in my shoes. I may not be drinking enough water or just not getting enough sleep. I can fix the hydration issue by getting more H2O but the sleeping, well that's not as easy.
Its not easy to get a full nights rest when you have toddlers tugging at you in the midnight hour asking you for the potty or some water. I was thinking I might just duct tape them to their beds to solve that issue. On top of that they both end up in our bed anyways right along with an 80lb pit bull. I shit you not, I end up going into my little girl's room to sleep in her bed which is accessorized with DORA THE EXPLORER. Doesn't make for the best rest, but trying to get comfortable in a bed with extra bodies doesn't either.
Well, I hope you're sleeping better than I am. Have a great day.
I still want to attain the goal of running a marathon in 2011. I have to do some google searching and see which one fits my schedule the best. It has to be somewhat local and easy to get to.
As for early season racing, looks like I'm still on track for the Chesapeake Bay Duathlon. I have finally managed to lose those last 5 lbs. That said, my running is not going as I would like in terms of feel. Lately I feel I have cement blocks in my shoes. I may not be drinking enough water or just not getting enough sleep. I can fix the hydration issue by getting more H2O but the sleeping, well that's not as easy.
Its not easy to get a full nights rest when you have toddlers tugging at you in the midnight hour asking you for the potty or some water. I was thinking I might just duct tape them to their beds to solve that issue. On top of that they both end up in our bed anyways right along with an 80lb pit bull. I shit you not, I end up going into my little girl's room to sleep in her bed which is accessorized with DORA THE EXPLORER. Doesn't make for the best rest, but trying to get comfortable in a bed with extra bodies doesn't either.
Well, I hope you're sleeping better than I am. Have a great day.
Tuesday, February 15, 2011
Been a bit crazy lately!
Its been about a month since my last entry. Continuing to update this blog should have been one of my new years resolutions.
So the month of January almost saw us making a huge decision to move to New Mexico. I was offered two potential employment opportunities down there. I can't tell you how excited we were at the possibility of moving to New Mexico. That is truly one of my favorite states. Unfortunately reality set in pretty quick. It became quickly apparent that selling or renting our home was not an option. Doing so would have probably put us in some financial difficulty. Right now we live debt free so for me to up and move my family and create an unnecessary risk would be completely irresponsible. It is what it is. Let's just hope the housing market makes some what of a comeback so when this comes up again it makes moving possible. Those sunny New Mexico skies will wait for us.
On the training end, I finally set a early season race goal. I signed up for the Chesapeake Bay Duathlon in Maryland. Race Day is April 17th. I'm staying pretty consistent with my training schedule which has been tough to do. Work has been crazy busy lately. I haven't worked out at lunch in over a month. Lots of early morning and late evening training lately. Still have about 5lbs to lose but once I start doing two a days I'll lose that in about two weeks. One new thing I introduced to my training is Bikram Yoga or as others call it, Hot Yoga. I fully recommend it. I think twice a week will improve my flexibility by far.
Well, that's really all I have to say for now. I'm still trying to get into making some video entries, but as you can see I suck at updating. Normally when I updated my blog its because I've had something brewing in my head that I want to put in writing. Things have been so crazy lately, day dreaming took a back seat.
I MISS YOU NEW MEXICO!!!!
So the month of January almost saw us making a huge decision to move to New Mexico. I was offered two potential employment opportunities down there. I can't tell you how excited we were at the possibility of moving to New Mexico. That is truly one of my favorite states. Unfortunately reality set in pretty quick. It became quickly apparent that selling or renting our home was not an option. Doing so would have probably put us in some financial difficulty. Right now we live debt free so for me to up and move my family and create an unnecessary risk would be completely irresponsible. It is what it is. Let's just hope the housing market makes some what of a comeback so when this comes up again it makes moving possible. Those sunny New Mexico skies will wait for us.
On the training end, I finally set a early season race goal. I signed up for the Chesapeake Bay Duathlon in Maryland. Race Day is April 17th. I'm staying pretty consistent with my training schedule which has been tough to do. Work has been crazy busy lately. I haven't worked out at lunch in over a month. Lots of early morning and late evening training lately. Still have about 5lbs to lose but once I start doing two a days I'll lose that in about two weeks. One new thing I introduced to my training is Bikram Yoga or as others call it, Hot Yoga. I fully recommend it. I think twice a week will improve my flexibility by far.
Well, that's really all I have to say for now. I'm still trying to get into making some video entries, but as you can see I suck at updating. Normally when I updated my blog its because I've had something brewing in my head that I want to put in writing. Things have been so crazy lately, day dreaming took a back seat.
I MISS YOU NEW MEXICO!!!!
Wednesday, January 12, 2011
Misery Loves Company, when you can find it.
Yesterday I arrived home from work around 4:15pm and after much debating I convinced myself to go for my training run. The run itself is a 7 mile loop through my extremely hilly neighborhood. Normally I wouldn't debate with myself so much about going out for a run but at the start there was a light drizzle of rain and it was 30 degrees out. As I got started, it felt colder than 30 degrees. I'm sure it was due to the light rain. I dressed warm but there was still a chill that took me about 3 miles to get rid of.
With about 1.5 miles left I started noticing that my feet were slipping a bit. I thought maybe I stepped in something and lost some traction on my shoes. At the same time I lowered the volume on my mp3 player and heard the very familiar sound that ice rain makes when it hits the pavement. I knew they were calling for snow, but I heard nothing of ice rain in the forecast. I started running on the grass, but I knew well that I shouldn't do that. Folks in my neighborhood have a problem with picking up after their dogs. So I really didn't want to deal with picking dog shit off the bottom of my shoe so I took my chances and got back on the pavement.
Bad move, at about half a mile left on a down hill I went from having traction to non at all. I hit a thin layer of ice that had already formed and went sliding down the hill. The only thing that saved me from landing on my ass was a tree. I hugged that thing as if I was some tree hugging, granola eating hippie. So with the last few meters on my run I started doing the run shuffle just to stay upright.
Anyhow, this whole debacle reminded me of an article I just read in Runner's World Magazine titled "Foul Weather Friend, Only your best running buddy would shame you into lacing up for an ice storm."
In the article the author writes "Misery may love company, but stupidity loves it even more." Unfortunately I couldn't shame anyone into coming with me. The only one stupid enough I know that will join me is Roxy our dog. She's 6 year's old now, so I don't take her on anything longer than 4 mile runs.
Tonight is a nice hour long session on the rollers. I may video that and slap it on here in a future posting just for no reason really.
With about 1.5 miles left I started noticing that my feet were slipping a bit. I thought maybe I stepped in something and lost some traction on my shoes. At the same time I lowered the volume on my mp3 player and heard the very familiar sound that ice rain makes when it hits the pavement. I knew they were calling for snow, but I heard nothing of ice rain in the forecast. I started running on the grass, but I knew well that I shouldn't do that. Folks in my neighborhood have a problem with picking up after their dogs. So I really didn't want to deal with picking dog shit off the bottom of my shoe so I took my chances and got back on the pavement.
Bad move, at about half a mile left on a down hill I went from having traction to non at all. I hit a thin layer of ice that had already formed and went sliding down the hill. The only thing that saved me from landing on my ass was a tree. I hugged that thing as if I was some tree hugging, granola eating hippie. So with the last few meters on my run I started doing the run shuffle just to stay upright.
Anyhow, this whole debacle reminded me of an article I just read in Runner's World Magazine titled "Foul Weather Friend, Only your best running buddy would shame you into lacing up for an ice storm."
In the article the author writes "Misery may love company, but stupidity loves it even more." Unfortunately I couldn't shame anyone into coming with me. The only one stupid enough I know that will join me is Roxy our dog. She's 6 year's old now, so I don't take her on anything longer than 4 mile runs.
Tonight is a nice hour long session on the rollers. I may video that and slap it on here in a future posting just for no reason really.
Monday, January 10, 2011
A New Year
I've decided to kick start the blogging thing again. Like the title says, "From Every Angle." Everything from family, multi sport, running, bike racing and other interest will be fair game. With a new year comes a new me. AND I'm not off to a good start as I was reminded this weekend. I have some goals for 2011, but my main goal is to regain my easy going self or at least a modified version. Somewhere along the 10 years I've been living on the east coast I kicked that easy going vato to the curb.
Goals for 2011 in no particular order:
Teach my boy to ride with no training wheels
Get the kids involved in more extracurricular activities
Run the Marine Corps Marathon under 3 hours
Read more (off to a good start. Just finished Matt Long's "The Long Run.")
Fix things that need fixing around the house
Visit family more
Take a family vacation
Have more date nights with my wife
Ride my motorcycles more for leisure and not just work
Make another baby (JUST KIDDING !!)
The list will grow with time, but for now patience is key.
I have the 2011 racing season upon me. Racing will include trail running, duathlon, triathlon, bike racing and if all goes well a marathon. I have managed to keep the weight off this holiday season. Last year I shed off a bunch of extra weight I was carrying around. I went from 212 lbs to 185 lbs. I'm about 5 lbs over but come march I'll be back at my racing weight.
I'm still on the fence about doing Duathlon Nationals this year. The race takes place April 30, 2011, in Tucson, AZ. Last year, nationals was my motivation for the weight loss. I'm not sure I want to spend that kind of traveling money this year if we want to take a family vacation. Last year they were in Richmond which is only 90 miles south of us. For now, training is going well. I'm getting in both my running and riding miles and enjoying it.
Thank you for reading. I will also try to include some video entries, so check in from time to time. Hasta la otra amigos.
Goals for 2011 in no particular order:
Teach my boy to ride with no training wheels
Get the kids involved in more extracurricular activities
Run the Marine Corps Marathon under 3 hours
Read more (off to a good start. Just finished Matt Long's "The Long Run.")
Fix things that need fixing around the house
Visit family more
Take a family vacation
Have more date nights with my wife
Ride my motorcycles more for leisure and not just work
Make another baby (JUST KIDDING !!)
The list will grow with time, but for now patience is key.
I have the 2011 racing season upon me. Racing will include trail running, duathlon, triathlon, bike racing and if all goes well a marathon. I have managed to keep the weight off this holiday season. Last year I shed off a bunch of extra weight I was carrying around. I went from 212 lbs to 185 lbs. I'm about 5 lbs over but come march I'll be back at my racing weight.
I'm still on the fence about doing Duathlon Nationals this year. The race takes place April 30, 2011, in Tucson, AZ. Last year, nationals was my motivation for the weight loss. I'm not sure I want to spend that kind of traveling money this year if we want to take a family vacation. Last year they were in Richmond which is only 90 miles south of us. For now, training is going well. I'm getting in both my running and riding miles and enjoying it.
Thank you for reading. I will also try to include some video entries, so check in from time to time. Hasta la otra amigos.
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