I stumbled onto Mark's great idea on Twitter the other day (@ marathoner #12runsofchristmas). The 12 Days of Christmas, runner style. Mark clearly welcomes all faiths in the challenge, so don't think you need to be Christian to take part in the running festivities. The challenge is to start on Christmas Day, December 25th, and run at least 1 mile, the next day at least 2 miles, and so on until you get to 12 miles on January 5th. This doesn't sound like that much running, but it actually works out to 78 miles in 12 days, and 63 of those miles are in the last 7 days. I've never run 63 miles in one week or run everyday for 12 days straight, but it sounds like a fun challenge and I'm going to give it a try. Hopefully I'll even find some crazy runners in the DC area that would like to run a day or two of the challenge with me.
This will be a pretty big bump in weekly mileage from my current training schedule, so I'm going to try to put in a couple big weeks in preparation for the challenge. I like mixing up my training routine to keep things interesting, and I'm excited for a new challenge that I wouldn't have thought to try on my own. Let me know if you plan to attempt the challenge, or one of the variations listed on Mark's blog!
Happy Holidays, and Happy Running!
Friday, November 30, 2012
Monday, November 26, 2012
Holiday Running...or Lack Thereof
So, I had planned to have a big-ish training week over Thanksgiving, but that didn't exactly work out. I only got two runs in, and neither were noteworthy; however, I really enjoyed the holiday. I spent time with my family, I watched football, and I relaxed. It was great!
I think that last week was probably a good break for me, both mentally and physically. My training hasn't really slowed down since my trip to Hawaii in September, with the exception of the taper for Marine Corps Marathon. I hate to admit it, but I'm still kind of sore from playing football over a week ago. Although I've been running frequently, I haven't been doing any cross-training. Playing flag football was a good reminder to me that I need to exercise the rest of my body, and I need to keep my workouts balanced. As a result of that, I'm going to incorporate some strength training into my normal routine. For now I'll still plan on running T,W,Th,Sa,Su, and doing some light weights M,W,F. I want to add some strength training without letting my mileage suffer. I've got a couple races coming up; DCRR 10K Bread Run 12/2 and Gar Williams Half Marathon 12/9, but after those I'd like to get back into football once per week.
I'll give you a DCRR 10K Bread Run race recap next week. Hopefully my slow week over Thanksgiving hasn't ruined my chance at a PR.
Training Summary for Last Week:
Monday: Off
Tuesday: 4.51 miles; 42:30; avg. pace 9:26/mi
Wednesday: Off
Thursday: Off
Friday: 6 miles; 55:55; avg. pace 9:19/mi
Saturday: Off
Sunday: Off
Total Mileage: 10.51 miles
Total Time: 1:38:25
Average Pace: 9:22/mi
Happy Running!
I think that last week was probably a good break for me, both mentally and physically. My training hasn't really slowed down since my trip to Hawaii in September, with the exception of the taper for Marine Corps Marathon. I hate to admit it, but I'm still kind of sore from playing football over a week ago. Although I've been running frequently, I haven't been doing any cross-training. Playing flag football was a good reminder to me that I need to exercise the rest of my body, and I need to keep my workouts balanced. As a result of that, I'm going to incorporate some strength training into my normal routine. For now I'll still plan on running T,W,Th,Sa,Su, and doing some light weights M,W,F. I want to add some strength training without letting my mileage suffer. I've got a couple races coming up; DCRR 10K Bread Run 12/2 and Gar Williams Half Marathon 12/9, but after those I'd like to get back into football once per week.
I'll give you a DCRR 10K Bread Run race recap next week. Hopefully my slow week over Thanksgiving hasn't ruined my chance at a PR.
Training Summary for Last Week:
Monday: Off
Tuesday: 4.51 miles; 42:30; avg. pace 9:26/mi
Wednesday: Off
Thursday: Off
Friday: 6 miles; 55:55; avg. pace 9:19/mi
Saturday: Off
Sunday: Off
Total Mileage: 10.51 miles
Total Time: 1:38:25
Average Pace: 9:22/mi
Happy Running!
Monday, November 19, 2012
Fall Running and Football
I only got 3 runs in last week, but I also managed to play over 3 hours of flag football. I didn't think flag football would be too hard of a workout, but I was horribly wrong. I played with a group I found on Meetup, who play next to the Washington Monument in DC. I was expecting a few good players and mostly average Joes, but I was pretty wrong. This was a really competitive group, and I got worked! I had a good time and, for the most part, it was a quality group of guys (and gals).
I did another fun run at Pacers running store in Arlington. This event wasn't sponsored by anyone, so there were no gifts or gear, and sadly no beer, but there were still 15-20 positive running-loving people to enjoy the night with. We did a little over 5 miles and, once again, I got to let my legs run free. I've been doing a lot more tempo/speed runs since the marathon, and it's still feeling good.
I also squeezed in one 10-mile long run on Saturday with the camera. I trotted along, stopping to snap pictures whenever I felt like it, and I really enjoyed the beautiful fall day on the occasionally scenic Custis Trail. The Custis Trail follows I-66 most of the time so you're generally running along a noise-reduction retaining wall on one side with beautiful creeks, trees, and parks on the other. Here are some of the pics!
Training Summary for Last Week:
Monday: Off
Tuesday: 4 miles; 36:35; avg. pace 9:08/mi
Wednesday: Off
Thursday: 5.37 miles; 43:56; avg. pace 8:11/mi
Friday: Off
Saturday: 10.07 miles; 1:33:34; avg. pace 9:16/mi
Sunday: Flag Football; 3:30:00; (interval workout??)
Total Mileage: 19.44 miles
Total Time: 2:54:05
Average Pace: 8:57/mi
Happy Running!
I did another fun run at Pacers running store in Arlington. This event wasn't sponsored by anyone, so there were no gifts or gear, and sadly no beer, but there were still 15-20 positive running-loving people to enjoy the night with. We did a little over 5 miles and, once again, I got to let my legs run free. I've been doing a lot more tempo/speed runs since the marathon, and it's still feeling good.
I also squeezed in one 10-mile long run on Saturday with the camera. I trotted along, stopping to snap pictures whenever I felt like it, and I really enjoyed the beautiful fall day on the occasionally scenic Custis Trail. The Custis Trail follows I-66 most of the time so you're generally running along a noise-reduction retaining wall on one side with beautiful creeks, trees, and parks on the other. Here are some of the pics!
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| A creek running along the Custis Trail |
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| A park along the Custis Trail near East Falls Church |
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| Custis Trail near East Falls Church |
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| A water underpass beneath I-66 |
Training Summary for Last Week:
Monday: Off
Tuesday: 4 miles; 36:35; avg. pace 9:08/mi
Wednesday: Off
Thursday: 5.37 miles; 43:56; avg. pace 8:11/mi
Friday: Off
Saturday: 10.07 miles; 1:33:34; avg. pace 9:16/mi
Sunday: Flag Football; 3:30:00; (interval workout??)
Total Mileage: 19.44 miles
Total Time: 2:54:05
Average Pace: 8:57/mi
Happy Running!
Monday, November 12, 2012
Thank You Daylight Savings
Holy cow it feels nice to run in the morning and see the sunrise again! I have to run early on weekday mornings because I need to be back before my wife leaves for work, and for the last few months those runs have been entirely in the dark. Now that we set the clocks forward, it's amazing to watch the sunrise over the nation's capitol across the Potomac, and to feel the warmth on my body through the chilly morning air. I've felt energized and excited on my runs lately.
I did my first group run, and it was a Brooks Light Up the Night Fun Run at Pacers in Arlington. A Brooks representative gave out jackets, vests, hats, and a bunch of other nightlife gear to try out on the night run. All of the gear was extremely bright yellow or orange, and very reflective. I think the 30 or so of us looked a little goofy trotting through Arlington at night as a glowing neon sea of runners. The Brooks rep also gave out long sleeve running shirts after the run, which are actually awesome shirts, and also raffled off a few prizes. Best of all though, she brought beer! The Thursday night fun run at Pacers proved to be a wonderful experience, and I plan to make it a regular part of my training.
I'm not exactly sure what happened but my Saturday run was supposed to be an easy jog, and it turned into a 10K PR. I only planned to run 6 miles, but after feeling great running the first two miles around 8:00-8:30/mi I decided to bump it up to a 10K and see what I could do. I ended up blazing through the next few miles at 7:47, 7:42, 7:10, and a 6:40/mi pace on the last 0.2 miles. I ran a 48:45 10K giving me an average pace of 7:52/mi. That time actually beat my current 6-mile PR! I'm excited to see what I can do at the DCRR 10K Bread Run on December 2, 2012 now that I'm focusing more on speed work rather than mileage volume.
Sunday was also kind of a fun run. I packed the camera (Nikon D3200 SLR) and went out for a slow 10-miler, stopping to take pictures whenever the mood struck. It was a gorgeous day, and there were a ton of people out at the parks along the Mount Vernon Trail. Here are some of the pics that came from my meandering:
I did my first group run, and it was a Brooks Light Up the Night Fun Run at Pacers in Arlington. A Brooks representative gave out jackets, vests, hats, and a bunch of other nightlife gear to try out on the night run. All of the gear was extremely bright yellow or orange, and very reflective. I think the 30 or so of us looked a little goofy trotting through Arlington at night as a glowing neon sea of runners. The Brooks rep also gave out long sleeve running shirts after the run, which are actually awesome shirts, and also raffled off a few prizes. Best of all though, she brought beer! The Thursday night fun run at Pacers proved to be a wonderful experience, and I plan to make it a regular part of my training.
I'm not exactly sure what happened but my Saturday run was supposed to be an easy jog, and it turned into a 10K PR. I only planned to run 6 miles, but after feeling great running the first two miles around 8:00-8:30/mi I decided to bump it up to a 10K and see what I could do. I ended up blazing through the next few miles at 7:47, 7:42, 7:10, and a 6:40/mi pace on the last 0.2 miles. I ran a 48:45 10K giving me an average pace of 7:52/mi. That time actually beat my current 6-mile PR! I'm excited to see what I can do at the DCRR 10K Bread Run on December 2, 2012 now that I'm focusing more on speed work rather than mileage volume.
Sunday was also kind of a fun run. I packed the camera (Nikon D3200 SLR) and went out for a slow 10-miler, stopping to take pictures whenever the mood struck. It was a gorgeous day, and there were a ton of people out at the parks along the Mount Vernon Trail. Here are some of the pics that came from my meandering:
 |
| Capitol Building across the Potomac River |
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| A plane landing over Gravelly Point Park |
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| The Washington Monument from Gravelly Point Park |
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| Washington Monument |
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| Navy-Merchant Marine Memorial |
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| Washington Monument from Gravelly Point Park |
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| A bridge near the Navy-Merchant Marine Memorial |
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| The Washington Monument and Lincoln Memorial |
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| Navy-Merchant Marine Memorial |
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| Navy-Merchant Marine Memorial |
Training Summary for last week:
Monday: Off
Tuesday: 4.02 miles; interval run; 34:35; avg. pace 8:36/mi
Wednesday: 4.04 miles; 34:00; avg. pace 8:25/mi
Thursday: 5.09 miles; fun run; 49:15; avg. pace 9:41/mi
Friday: Off
Saturday: 6.20 miles; tempo run; 48:45; avg. pace 7:52/mi
Sunday: 10.00 miles; 1:32:56; avg. pace 9:18/mi
Total Mileage: 29.35 miles
Total Time: 4:19:31
Average Pace: 8:51/mi
Happy Running!
Sunday, November 4, 2012
Fun Running Recovery
I had a pretty easy week following the Marine Corps Marathon. I took 3 days off after the marathon before going out on an easy 4-mile jog. I was surprised at how tired I felt. My lungs felt winded, and my legs felt heavier than they have for a long time. I figured that my body was still recovering from the 26-mile run a few days earlier, but it was still a bit discouraging. I took another day off and, thankfully, had some great runs on Saturday and Sunday. I think that I'll be running at 100% next week.
I mapped out my training plan through the 10K Bread Run on December 2, and I'm really excited to do some speed work. It feels so rewarding to start training for a race after building such a good foundation leading up to MCM 2012. I'm still planning on running 5 days per week with one tempo run, one interval run, and one long run, and I'll probably average ~30 miles per week.
While outfitting myself with some winter running essentials, to include a Brooks hat, another light mid-layer shirt, and some super thin REI gloves, I found out that my local Pacers running store has fun runs every Tuesday and Thursday evening at 7pm. They said that the paces range from about 6:00/mi to 12:00/mi, so I should be able to find some ~7:30/mi pacers for my tempo runs. I think that will be a great way to push myself on tempo days, and also meet some runners in the area.
This Sunday I managed to squeeze in a hike with my wife and son before my run. We drove out to the Difficult Run Trail, a hike I did with my son in the backpack this summer while recovering from extensor tendonitis. It was an absolutely gorgeous day, and we had a great time. Coming from Washington (state, not DC) nothing here comes close to the scenic mountain hikes, but it's always great to get out of the city, even if you still have to walk by a mansion or two. We did about 6 miles and Thumper (my son) soaked it up. He would occasionally burst into laughter in the backpack while watching Bambi (the dog) bound down the trail. He was entranced by all of the colors in the leaves and the peacefulness of the running stream. Difficult Run Trail near Great Falls is an awesome reprieve from city life here in Arlington. Here are some pics!
Running Summary Last Week:
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: 4.04 miles; 37:55; avg. pace 9:23/mi
Friday: Off
Saturday: 4 miles; 36:25; avg. pace 9:06/mi
Sunday: 8.09 miles; 1:10:35; avg. pace 8:43/mi
Total Mileage: 16.13 miles
Total Time: 2:24:55
Average Pace: 8:59/mi
Happy Running!
I mapped out my training plan through the 10K Bread Run on December 2, and I'm really excited to do some speed work. It feels so rewarding to start training for a race after building such a good foundation leading up to MCM 2012. I'm still planning on running 5 days per week with one tempo run, one interval run, and one long run, and I'll probably average ~30 miles per week.
While outfitting myself with some winter running essentials, to include a Brooks hat, another light mid-layer shirt, and some super thin REI gloves, I found out that my local Pacers running store has fun runs every Tuesday and Thursday evening at 7pm. They said that the paces range from about 6:00/mi to 12:00/mi, so I should be able to find some ~7:30/mi pacers for my tempo runs. I think that will be a great way to push myself on tempo days, and also meet some runners in the area.
This Sunday I managed to squeeze in a hike with my wife and son before my run. We drove out to the Difficult Run Trail, a hike I did with my son in the backpack this summer while recovering from extensor tendonitis. It was an absolutely gorgeous day, and we had a great time. Coming from Washington (state, not DC) nothing here comes close to the scenic mountain hikes, but it's always great to get out of the city, even if you still have to walk by a mansion or two. We did about 6 miles and Thumper (my son) soaked it up. He would occasionally burst into laughter in the backpack while watching Bambi (the dog) bound down the trail. He was entranced by all of the colors in the leaves and the peacefulness of the running stream. Difficult Run Trail near Great Falls is an awesome reprieve from city life here in Arlington. Here are some pics!
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| I assume all of the grass you see is laid down because it was underwater during Hurricane Sandy |
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| A nice little beach along Difficult Run |
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| A hawk (I think) looking for goodies |
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| A view from the parking lot |
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| Walking around along the shore |
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| Looking up Difficult Run (the name of the stream) |
Running Summary Last Week:
Monday: Off
Tuesday: Off
Wednesday: Off
Thursday: 4.04 miles; 37:55; avg. pace 9:23/mi
Friday: Off
Saturday: 4 miles; 36:25; avg. pace 9:06/mi
Sunday: 8.09 miles; 1:10:35; avg. pace 8:43/mi
Total Mileage: 16.13 miles
Total Time: 2:24:55
Average Pace: 8:59/mi
Happy Running!
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