Week 12: Ending on a low note

ARGH!!

Everything was going great this week:

After my Garmin died at the end of week 11, I sent it to Garmin who promptly sent me a new unit which arrived Thursday evening.

My Brooks order arrived Thursday before my track workout, loaded with 2 pairs of trainers (Adrenaline 9), a pair of racing flats (Racer ST 4), a singlet, a training T, and a pair of socks (Burn PED). Having joined Brooks ID, I got a nice discount on all of this.

I immediately strapped on my new Racers and hit the track for an excellent mile repeat workout (6:18, 6:17, 5:59, 5:48). The racers were excellent. A lightweight shoe weighing in at 8.6oz, the Racer ST 4 was very comfortable with enough cushioning for a long race. They are rated up to marathon, and at my weight, I think might put that to the test.

So, to the calamity... I was having yet another great run yesterday. I was supposed to run 6 miles at marathon pace. Not bad, I can handle that. 5k in, as I ran through the Reston Town Center, I caught my toe on a brick and BONK. Reston has these fancy crosswalks with brick set into the pavement. For all you city planners/developers... Why?

A) They require extra maintenance
B) They are hazards (at least for a select few clumsy folks as I have demonstrated)
C) They don't really stand out like your typical painted cross walks

I'll give them credit for style points, but in the grand scheme of things, who cares? Anyways, there's my rant. I should have been more careful. I was cruising just below my intended 7:10 pace and I was left to hobble a mile+ back home on a right ankle that is now very swollen. It looks like today's 12 miler is out of the question.

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Week 6: Day 4 - Back to the track

This week I continued full speed ahead. I'm not just talking about training, but life. Last night was a marathon poker night going pass 1pm. This after a quick 3 miler (7:49/mi). Tuesday after an equally fast 7 miler (7:48/mi) I thought I was in for a relaxing night when Alex asked me to join him for a Mets @ Nats game. The Nats won with a complete game shutout by John Lannan. It was a good time, but truthfully the game was average at best. The only play I can remember is when the Mets right fielder biffed on an easy fly ball with bases loaded and then with an easy force at second nearly blew it as the second baseman couldn't handle the throw.

I passed on Monday's run to meet up with Josh who was visiting from Bean Town. We went to The Counter which has some of the best burgers I've ever had.

Tonight I went to South Lakes H.S. for a track workout. I was scheduled for 5x800 (~3:00) repeats. I tacked on a quick 400 (1:21) , 200 (0:33), 2x100 (0:15) on the end. With warm up and cool down the workout totals:

distance	time	Pace	HR Avg.	HR Max
6.44	50:03	7:47	156	194

For lunch today I went to Tropical Smoothie with some of the coworkers. It seemed like a good way to get some calories in before a hard workout while still getting some decent nutrients. I had a buffalo chicken wrap and an orange smoothie. I give this place a nod and will add it to my lunch spots.

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Week 3: Day 4 "The Zone"

It's been a while since I've set foot on the track. I have randomly done it over the course of my time here in Reston, but it'll be a bit more "regular" during the course of my training. I have to be cautious of over-training as I sometimes absorbed in the moment when I train, especially for speed work. You might call this "the zone". I now have the fever to run an open track meet, but that would probably be unwise...

I ran a ~1.5 mile warm-up, 5x800 meters with 1:30 rest, followed by a mile cool down. I decided to be overly ambitious and shoot for 3 minute (6 min/mile) intervals. Not only did I get them up to speed, but I ran too fast, clocking in at 2:55 for a pair of them. I might pay the price for this as I struggled to get the legs moving as I set out for my cool down. I think adding 10 seconds per interval, taking another 30 seconds rest, or both might have been wise. I'll know in the morning, but for now I am sore and ready for relaxation... Tomorrow's workout: Rest/Golf

distance	laps	Avg Time	Max Time	HR Avg.	HR Max
800m	5	2:57	2:55	174	186

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