Recovery Day

Date: 11/23/2009 5:10:00 PM
Type: Recovery Run
Course: NW sport & health treadmill
Distance: 6 mi
Time: 50:00 (8:20 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Bad
Comments: I originally planned to do my long run today but given the post race tightness in my left calf, I decided to keep the run short. I think I'll do my weekly long run turkey day morning.

Bad Boy XC Race report

Date: 11/22/2009 11:15:00 AM
Competition: Bad Boy XC(Cross Country)
Event: 8K Cross Country @ 27:45.00 (5:34 / mi) Place: 14
Warmup/Cooldown: 6 mi
Intensity: Very Hard
Overall Feeling: Good
Comments: The weather was perfect; 50 degrees and dry. The gun went off and the pack took surged forth. I tried to chill during the opening rush and was near the back of the field. Once the pace settled about 600 meters into the race, I started to reel in about 10 guys until we hit the mile (5:03). I was feeling totally in control at this point and I wanted to stay that way for the whole race since it was the first real one in a year. The 2nd pack got away from me. I didn't push to get up with them because I had never run VCP and didn't know what to expect in the hills.

The hills were challenging and it was actually kind of nice not knowing what lay ahead. I seemed to pass people on the uphill and then get passed again on the downhills. (something to work on).

I didn't want to focus on time so I didn't wear a watch. This was a tactical error because other than getting a mile split, there was no way of knowing how many miles or minutes into the race I was. It came as a shock when I came out of the hills for the 2nd time and had 800 meters to go. My last 800 was not as strong as I would have liked but at least I was under control and my stride/mechanics had not broken down.

Thanks to Karl's Manhattan Track Club friends who put on a great race and generously put us up in their apartment.

Now I need to make the most of the remaining 3 weeks until Club Nationals.

Developing: Silverman and Dusen enroute to NYC

GRC team members Peter Silverman and Karl Dusen are traveling to NYC to race in the
Bad Boy Cross Country invite at Van Cortlandt park. Race time is 11:15am Sunday.

Race report to follow.

Date: 11/21/2009 9:15:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 7.5 mi
Time: 59:00 (7:52 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Average
Comments: Pre race easy run. A little tight in the right hamstring/glute but all in all pretty good. 6 strides, than rushing off to catch a bus to the race in NYC.

Once a Harrier

Photo: My Nike Zoom Kennedys, still encrusted with Chino, CA mud. I last wore them in the 2006 NCAA III West Regional Championships.

If all goes according to plan, I will be racing in the Bad Boy Invite in Van Cortlandt Park this sunday. It will be my first XC race in 3 years.

Date: 11/20/2009 10:00:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.8 mi
Time: 30:00 (7:53 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Good
Comments: Exhausted from the workout the previous night, slept late.

Date: 11/20/2009 6:45:00 PM
Type: Easy Run
Course: Tysons sport and health
Distance: 7 mi
Time: 55:00 (7:51 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Temperature: Indoors
Intensity: Easy
Overall Feeling: Average

Cruise Intervals

Date: 11/19/2009 9:15:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.8 mi
Time: 31:00 (8:09 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Average

Date: 11/19/2009 7:05:00 PM
Workout: Tempo Run
Course: Tysons sport and health
Distance: 3.8 mi
Time: 20:00.00 (5:15 / mi)
Warmup/Cooldown: 4 mi
Shoes: Asics Bandito (04/10/2009)
Temperature: Indoors
Intensity: Very Hard
Overall Feeling: Bad
Comments: Treadmill Cruise Interval workout.

30 minute warmup.
4 x 5 minutes at T pace (1.5% Grade, 10.3-10.6 mph) 1 minutes recovery

#1: HR AVG: 84%, HR MAX: 88%
#2: HR AVG: 88%, HR MAX: 90%
#3: HR AVG: 90%, HR MAX: 92%
#4: HR AVG: 91%, HR MAX: 93%

I was hurting pretty bad after #3 and told myself to at least try and start #4. Somehow I tricked myself into finishing the workout.

Golf course at night, runner's delight.

Date: 11/18/2009 8:35:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.8 mi
Time: 31:00 (8:09 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 132

Date: 11/18/2009 5:30:00 PM
Type: Easy Run
Course: Western Ridge-Rock Creek Park
Distance: 8.6 mi
Time: 1:15:00 (8:43 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Average
Heart Rate: Average: 124
Comments: I tried something new tonight since I was working in DC. Sporting my headlamp, I did a night run on the western ridge trail and made my way to the RCP golf course where I did several loops up and down the fairways.

11/17/2009

Date: 11/17/2009 9:05:00 AM
Type: Easy Run
Course: Friendship Reservoir Loop
Distance: 3.8 mi
Time: 31:00 (8:09 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Average

Date: 11/17/2009 6:50:00 PM
Type: Easy Run
Course: Tysons sport and health
Distance: 7.1 mi
Time: 55:00 (7:44 / mi)
Shoes: Asics DS-Trainer 14 (K) (11/11/2009)
Intensity: Easy
Overall Feeling: Average