Category Archives: 04mi

Beautiful Morning

04mi

Start time: 2/25/13, 6:00am
Location: National Mall
Distance: 4 miles
Average pace: 10:46min/mile
Total Miles For February: 36 miles
Total Miles For 2013: 68 miles
Current Shoes: 262 miles

Took a week off, and everything seems to be better now. Took no chances and just did 4 miles at a gentle pace. So far, so good. More importantly, it was a gorgeous morning; heading towards Lincoln we got a huge full moon slowly setting into the Rosslyn skyline, then on the way back the sun rising over the Capitol. Love it.

The Bad

04mi, travel, treadmill

Start time: 2/18/13, 7:00am
Location: LAX Marriott
Distance: 4 miles
Average pace: 9:21min/mile
Total Miles For February: 32 miles
Total Miles For 2013: 64 miles
Current Shoes: 258 miles

The run itself wasn’t too bad. But as soon as it was over, my left hamstring started killing me. *sigh* (And just in time for a 5-hour flight home.) Have been icing it today and taking some ibuprofen. We shall see.

Back!

04mi

Start time: 2/6/13, 4:45pm
Location: WSC Silver Spring
Distance: 4 miles
Average pace: 9:38min/mile
Total Miles For February: 4 miles
Total Miles For 2013: 36 miles
Current Shoes: 230 miles

Back in the saddle! Took two weeks off, then a couple extra days due to a stomach bug. But the hamstring appears to be completely healed (phew); no pain or problems on a treadmill 4-miler. (I figured just in case, it would be better to not be two miles away from home and suddenly have issues.) So far, so good. Now just to try and get back on track for the Rock ‘N Roll USA Half Marathon in mid-March…

One Week/Year/Cold Later

04mi

Start time: 1/2/13, 11:50am
Location: Takoma, Silver Spring
Distance: 4 miles
Average pace: 9:29min/mile
Total Miles For January: 4 miles
Total Miles For 2013: 4 miles
Current Shoes: 198 miles

Despite packing both cold- and warm-temperature running clothes for Sag Harbor (in case I ran outside or on a treadmill), I ended up not running at all for the rest of 2012, thanks to a little cold bug I picked up. Bah. Finally ran today, just 4 miles, and the combo of not exercising for a week, eating too much in that week, and the remnants of the cold meant it was a tough 4 miles. Glad I did it, though.

Shortened Treadmill Run

04mi, treadmill

Start time: 11/5/12, 2:30pm
Location: WSC Silver Spring
Distance: 4 miles
Average pace: 9:15min/mile
Total Miles For November: 18 miles
Total Miles For 2012: 507 miles
Current Shoes: 47 miles

Ran at the gym today because I was letting Charlie call the shots for his birthday. Originally was going to run 6 miles but it got cut short due to some digestive issues. (Nothing bad, but just couldn’t keep running, alas.)

Thurs Treadmill

04mi, treadmill

Start time: 11/1/12, 5:30am
Location: WSC Silver Spring
Distance: 4 miles
Average pace: 9:25min/mile
Total Miles For November: 4 miles
Total Miles For 2012: 493 miles
Current Shoes: 33 miles

For a variety of reasons (gym closing, massive rain due to Hurricane Sandy, trick-or-treaters, that sort of thing) my only weekday run this week was on a treadmill Thursday morning. Better than nothing!

Catching up

04mi, 05mi, 06mi, gym, treadmill

Start time: 10/3/12, 5:45am
Location: National Mall
Distance: 5 miles
Average pace: 10:12min/mile
Total Miles For October: 11 miles
Total Miles For 2012: 414 miles
Current Shoes: 209 miles

Start time: 10/5/12, 5:45am
Location: National Mall
Distance: 6 miles
Average pace: 10:13min/mile
Total Miles For October: 17 miles
Total Miles For 2012: 420 miles
Current Shoes: 215 miles

Start time: 10/8/12, 1:45pm
Location: WSC Silver Spring treadmill
Distance: 4 miles
Average pace: 11:06min/mile
Total Miles For October: 21 miles
Total Miles For 2012: 424 miles
Current Shoes: 219 miles

Oops! Quick catch up.

Wednesday: Muggy and humid plus little sleep on Mon night/Tues morning meant that I was dragging bad on Wednesday with Ben and John. Cut out the extra mile at the end and called it a day.

Friday: Just me and Ben doing a make-up run since we knew we were both unavailable on Saturday.

Monday: Over the weekend I did some weights involving legs, and one of my calves has been a little tight since then. Stretched it out really good, then after a 5-minute walk started out slow (12min/mile) on the treadmill and slowly built it up a bit. No pain at all and now it feels MUCH better.

Almost time to swap out the shoes!

Cool Morning

04mi

Start time: 9/11/12, 6:00am
Location: National Mall
Distance: 4.09 miles
Average pace: 10:27min/mile
Total Miles For September: 18 miles
Total Miles For 2012: 348 miles
Current Shoes: 143 miles

Was a little late out the door so didn’t get my solo mile in beforehand. But great running weather in general.

Thick or Thin?

04mi

Start time: 9/2/12, 9:20am
Location: Takoma, Silver Spring
Distance: 4 miles
Average pace: 9:30min/mile
Total Miles For September: 4 miles
Total Miles For 2012: 334 miles
Current Shoes: 129 miles

Silly me, I’d thought after running at high altitude for two weeks, I would be super-strong upon my return. With hindsight being 20/20, I think I’d rather have cool-but-thin air than hot-and-thick air. Gah! That is one hell of a humid morning.

Bogota, Colombia

03mi, 04mi, 05mi, altitude, travel, treadmill

Start time: 8/21/12, 5:30am
Distance: 3 miles
Average pace: 9:58min/mile

Start time: 8/22/12, 5:30am
Distance: 4 miles
Average pace: 10:24min/mile

Start time: 8/25/12, 7:30am
Distance: 5 miles
Average pace: 10:13min/mile

Start time: 8/27/12, 5:30am
Distance: 5 miles
Average pace: 10:00min/mile

Start time: 8/31/12, 5:30am
Distance: 4 miles
Average pace: 9:48min/mile

Location: JW Marriott gym, Bogota, Colombia
Total Miles For August: 21 miles
Total Miles For 2012: 330 miles
Current Shoes: 125 miles

So, one broken toe and several weeks off later… the next five runs were all on a treadmill in Bogota, Colombia. A combination of the VERY high altitude (over 8000 feet!), bad air quality, and not knowing the neighborhood meant that discretion was the better part of valor for my exercising. Missed one or two planned runs due to the work schedule not quite cooperating, but I did the best I could and I’m pleased with that. (Plus some crosstraining on other days as well.)