Start time: 4/28/07, 8:00am
Location: W&OD Trail
Distance: 10 miles
Run:Walk Ratio: 6:1 (& none)
Average pace: 11:00min/mile

On Saturday I went running with some of my old running buddies—Carla, Chanty, Craig, MJ, and Randy. It was all about running with them and enjoying the good company, so they picked the pace (and a run:walk ratio, which I haven’t done in quite a while!) and off we went. It was good to catch up with them, if a little slower than I was used to. Randy and Chanty needed to slow down on the way back from the inital 8 miles, so we said farewell to them around mile 6. MJ finished up at mile 8, and then Carla and Craig and I picked up an additional two. Carla wanted to try dropping the walks at that point so we did the last two miles that way. It was a nice way to wind down the non-marathon-season.

Start time: 4/22/07, 8:30am
Location: Capital Crescent Trail
Distance: 9.5 miles
Average pace: 9:16min/mile

A couple of weeks ago, I had still been thinking about running the GW Parkway 10-miler today. As it got closer, though, I realized that my running would probably be really cut back on in April and that I wouldn’t be able to get much in for the two weeks leading up to the race. So instead, Del and I made plans to just go running on our own that day. And what a gorgeous day it was to run; breezy and sunny, with the sun shining off of the Potomac but the trees of the Cap Crescent Trail giving us shade when we needed it.

The plan was to run 10 miles, but my legs were feeling a little tight starting around mile 9, and when we hit 9.5 miles Del decided he was done as well because his hamstrings were tightening up. So instead we walked the last half mile back to my car, then on the way back to Del’s place to drop him off he ran into Health Bar and grabbed us both strawberry-banana protein smoothies, which were pretty good. So, not quite what was planned but still a good run. I am, however, quite relieved that I didn’t sign up for the race!

Start time: 3/20/07, 7:00pm
Location: National Mall and Tidal Basin
Distance: 5.4 miles
Average pace: 8:42min/mile

I met Del down by the Foggy Bottom station and we went for a run together; first down to the Mall and down Constitution Avenue, then we crossed over first to Independence Avenue and around the Tidal Basin before heading by the World War II Memorial and then back up Constitution and to H Street where we called it a night. Good pace, good company.

http://www.gmap-pedometer.com/?r=788452

Start time: 3/18/07, 11:00am
Location: W&OD Trail
Distance: 4 miles & 4 miles
Run:Walk Ratio: 6:1 & none
Average pace: 10:31min/mile & 9:18min/mile

One last long run before the half marathon on Saturday… I headed out down the W&OD Trail with Carla, MJ, and Randy for a nice four miles. They were pretty consistent, and thanks to running through their last walk break because of a bathroom stop at mile 4, a good final mile. (10:29, 10:49, 10:45, 9:58)

They were going to run 10 miles, so I turned around at that point and dropped the walk breaks for a slightly faster four miles back. It went ok, but I was running right into an amazingly strong headwind (my hat started lifting off several times!) and I started to feel like I was struggling the further I went. Hopefully it was a matter of the wind (or just not feeling the run) and not a bad omen for the race on Saturday. (9:05, 9:20, 9:25, 9:20)

Fingers crossed!

Start time: 3/15/07, 7:30pm
Location: Thomas Jefferson Rec Center
Distance: 3 miles
Average pace: 8:21min/mile

It’s raining and the temperature is dropping significantly, so instead of going to Pacers I decided to head to the gym. I worked out for a bit on the weight machines with various upper body workouts (twice in one week? What is this world coming to?) and then decided to run 3 miles on the indoor track. The track is only an eighth of a mile, so my game plan was to hit my chrono every other lap and take quarter-mile splits home with me. This was about consistency, something I feel like I’ve lost in the last month and something I’d had back in 2005 thanks to speed workouts with Rick Weber. So, here’s how the three miler broke down:

Mile 1: 8:27 (2:03, 2:08, 2:09, 2:07)
Still finding my sea legs (so to speak). The big question would be what the next two miles were like, though.

Mile 2: 8:17 (2:05, 2:06, 2:01, 2:05)
A nice surprise; speeding up a bit but not feeling like I was going to collapse, and more importantly a lot more on the mark.

Mile 3: 8:19 (2:05, 2:04, 2:04, 2:06)
Really, really happy with this. Now we’re talking.

I may have to see if I can start incorporating this into my workouts again. I’ve missed it.

Start time: 3/13/07, 8:00am
Location: Clarendon, Court House, and Rosslyn
Distance: 4.25 miles
Average pace: 8:44min/mile

It’s been a while since I’ve run this route—up to Clarendon, down through Court House and Rosslyn all the way to the river, and then back up and around to home. Then again it’s also been a while since I’ve run in the morning on a weekday. I’m now thinking I need to find a new route that doesn’t involve me plunging down into Rosslyn; partially because I really loathe that hill coming back up, partially because that’s the hill I hurt myself on in May 2006. Maybe just keep going west past Clarendon into Virginia Square and Ballston? Oh, how I wish they’d finish construction on the bridge over Washington Boulevard so using the Arlington Boulevard Trail was possible again!

http://www.gmap-pedometer.com/?r=521173