Final run on my trip out to VA/WDC. This morning, I did an out & back to the Pentagon Memorial – another memorial I’d not been to before.
At that hour, I was the only one there. I just walked around,
Went for a nice run this afternoon around a few other areas in DC. A bit cool (45-degrees, with a “feels like” rating of 42), but the sun was a shining!
I wore shorts, so I’d look like a “local”…
I stopped and snapped a few photos at the MLK Memorial, since I’d not been there before…
Yeah, I could buy a few smaller ones instead of this dude, but where’s the fun in that…
I was going to try and post some images from my DC Run Tour today, but didn’t get a change to work that… Maybe tomorrow.
Training Journal – 3/5/12:
- Current plan: 12K Training
- Today’s session: 4 Mile Easy Run @ a 10:28 pace.
- Comments: Cccccold outside this morning – at least to this visiting west coaster. I did 4 miles @ 9:47 in 29-degrees: chilly!
I traded my normal, east foothills, long run route for this one today. Great weather, hardly anyone out, and the sights were pretty sweet. I’ll post some images tomorrow.
HAPPY SUNDAY!
Training Journal – 3/4/12:
- Current plan: 12K Training
- Today’s session: 9 Mile Long Run @ a 10:28 pace.
- Comments: Was a wonderful, circle run tour around the Washington DC downtown sights. I started and finished at the Marine Corps War Memorial. 11.75 miles @ 9:26 (yeah, I know, off plan, but I didn’t want to dilly dally as I have a meeting today…)
Sometimes, it seems like there is a person sitting in a room with a button that makes these work only when I’m not trying to use them…
Training Journal – 3/3/12:
- Current plan: 12K Training
- Today’s session: Rest
- Comments: Nada
Watched two great films on my trip this week:
Unbreakable: The Western States 100 – by JourneyFilm
Spirit of the Marathon – by Journey Film
me pumped!
Training Journal – 3/2/12:
- Current plan: 12K Training
- Today’s session: 5 mile speed work: Warm; 3×800 in 4:12 w/400 jogs; Cool
- Comments: Good session. I managed my 800m pace pretty well: 4:20, 4:07, and 4:02.
Here are the stats for the month that was February 2012:
Mileage:
- Total: 120.31 [-3.54 from Jan]
- Shortest run: 3.23 [+.1 from Jan]
- Longest run: 11.33 [-2.18 from Jan]
Pace:
- Overall Avg: 9:35 [+:20 from Jan, which is OK as I’m training smarter]
- Slowest Avg: 10:51 [+:02 from Jan]
- Fastest Avg: 8:38 [+:22 from Jan, but this was on my 10K]
Total Running Time:
- 19.3 hours or 1159 minutes [which was about 1 minute less than Jan]
Training Program(s):
Through Feb 19, I used a 10K training plan I made using the Runner’s World Smart Coach app. It was about 20-25 miles a week: Tuesday, Thursday, Friday, and Sunday. The weekday sessions ranged in distance from 3 to 6 miles, with the weekend sessions being the “long run” day at 7 to 11 miles. The plan integrated Easy Runs, Tempo Runs, Speed Runs, and I added some hill sessions as well, just to mix things up.
Starting Feb 20, I bridged to a similar plan with slightly higher mileage since I am training for a 12K in March. After that, I plan to increase mileage as I’ll transition to a plan prepping for a 10-miler in April.
Races Completed:
- 2/18: Brazen Racing’s Bay Breeze 10k [report]
- Time: 53:27/ 8:38 pace. [My first official 10K, so my personal best]
- Placed:
- Overall: 85/513
- Men: 61/180
- Age Bracket: 9/18
Upcoming Run(s):
- 3/11: 408K Race to the Row
- 3/18: Emerald Across The Bay
GIDDY-UP!
Training Journal – 3/1/12:
- Current plan: 12K Training
- Today’s session:5 mile tempo @ 8:53
- Comments: Nice run. Did a 6.3 tempo @ 8:58 following the same Trinity Trails System course I’ve been doing while in Fort Worth this week. Ran up on another skunk this morning – crossing a foot bridge, no less! He saw me coming and ran the other way…I paused then booked! (I’ll blame the overage on pace on Mr. Skunk…)
This was on the wall at the restaurant tonight:
Training Journal – 2/29/12:
- Current plan: 12K Training
- Today’s session: 4 Mile Easy Run
- Comments: Same as yesterday: Did a 6.2 instead – though a tempo run vs. a negative split test. On the outbound leg of the out-and-back, I ran up on a skunk – which resulted in a 100 yard dash being incorporated into the tempo run!
They let us out of our meeting early today to see this – I think I could out run a couple of ’em…
Training Journal – 2/28/12:
- Current plan: 12K Training
- Today’s session: 4 Mile Easy Run
- Comments: Did a 6.2 easy instead. I don’t think the 2.2 extra qualify as junk miles, since I worked on negative splits for 10k distances.
Training Journal – 2/27/12:
- Current plan: 12K Training
- Today’s session: Rest day.
- Comments: Nada
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