Monday, April 27, 2009
With a busy day, committee work tomorrow and Wed taking me away from NRL and temps supposed to shoot into the 90s today, I figured I better get out first thing this morning if I was going to get out at all. So I got up at 6am, got dressed, stretched and headed out for a 5 mile run. However, I felt really tight and off all morning, so I decided to cut it short to 4 miles. However, I did finish the miles in good time, with miles in 8:13, 7:51, 7:43 and 7:27 min/mile. Still trying to figure out my tough time with workouts recently, perhaps I returned to full speed to quickly after the marathon? Anyway, it seems prudent to dial it back a bit, so that is exactly what I will be doing....
Sunday, April 26, 2009
After Dad and the boys left for Massachusetts, Betsy and I relaxed for a bit before we finally got motivated and Betsy took Cole for a run, while I head out for a short bike ride. I was tired of doing the Indian Head route, and really wanted to get in some hills so I decided to do my old bumpy oak route, cutting out the additional 7 miles on Turkey Hill and Mitchell. Felt pretty good, despite the heat where it was in the 80's. Kept about 18.1 mph and finished in 1:09.
Thursday, April 23, 2009
Got out for a quick workout before work, knowing that with my visitor for Sigma Xi, with lunch and golf afterwards, there was little to no chance of getting anything in later today. Further, after working late yesterday, I didn't get a workout in then either, so I was in real need of a some exercise. Got going early, around 6:30, doing the four mile neighborhood loop. Started off with an 8:09 mile, then picked up the pace a bit and finished the next three in 7:45, 7:41, 7:40 before finishing the final 0.1 mile at a 7:15 min/mile pace. Felt pretty tight the whole way through, really labored. Perhaps I need an easy recovery week?
Tuesday, April 21, 2009
Well, it was a mess of a day at work, to the point where I was running out of the office about 15 min late in my attempt to get to Elana's to meet Betsy for track. Once again, the Handmaiden was watching the boy while we did our running! Anyway, it was a gorgeous day ALL day, to the point where it was killing me to be inside all day. However, we hadn't gotten in more than two warmup laps when the precipitation started... Initially I thought, well a little rain won't kill me, then I noticed that the rain was cold, then that it hurt when it hit me! OHHHH thats what they call HAIL! SO like any intelligent person, I ran for cover, with the bleachers offering the closest respite. But then of course it started lightning and realizing metal bleachers are NOT a good place to stay during a lightning storm, I ran for the high school and found a little door inlet and waited out the weather there with a few others. It abated in a few min, so after a short bit of deliberation, we made the executive decision to run and got going. It was again my first trip back to the track in over a month, so my INTENTION was to take it easy, but well best laid plans and all. The workout was 2x1 mile and 2x800 with a 400 jog between each. I finished the first mile in 6:43, which was a bit more than my body was ready to give apparently, but I still finished the second run in 6:53. However, once I got started on the 800s, I got about 3/4 of a lap in and realized I just didn't have it. So I hung up on that one and waited for Betsy, finishing in a shortened 800 (maybe 750?) in 3:08, and then following that up with a 3:24 with Betsy. Overall it was a decent return, but not great, but we will see!
Sunday, April 19, 2009
Well once again, Auntie Elana came over to watch the little guy so Betsy and I could get our exercise fix. We started off the day with a nice walk around the neighborhood, with Cole getting a ride on Daddy's shoulders then came back to the house for him to take a nap and me to head out back with Betsy and get going on the tilling of the yard. After finishing the new flower bed and the vegetable garden, we put it away and waited for the Handmaiden to show up. Of course, once again the boy was asleep when Elana finally got here, but sometimes it works out that way! So we got going and immediately I started noticing that I was singing in my head and pedalling to the beat... what song you might ask? OH, that would be the annoying Easter Bunny song from the singing EB my parents gave Cole for Easter! Try not going crazy when you have a silly and catchy children's tune stuck in your head. It was an hours worth of 'when I'm happy my ears wiggle and my foot taps up and down, when I'm happy I giggle
, and I never ever frown...', I promise you, if that stupid bunny was within reach during my ride it would not have EVER sung that song again!!! Thanks again mom and dad... Anyway, it was a great ride, at least down to Indian Head, with Betsy and I putting in a great pace, however, the hills and the huge headwind on the way back really took alot out of me... Then of course once I got home it was time to mow the lawn and do the edging before heading out to Red Robin for din din!!!
Saturday, April 18, 2009
It was by far the most beautiful day we have had in the new year! Temps in the mid 70's, little wind and bright clear skies! Further, my parents and Ethan and Ryan were scheduled to pass through our way around 11am, so after Cole woke us up around 7:30, we had some breakfast and hit the road. Planned on going out for 5 miles with Betsy and Cole, and then figured that I would head off for an additional 3 miles on my own, but I guess I was still recovering from my run with Mike on Thursday. Therefore, we finished the 5.25 miles and called it a day. Of course with pushing the jogging stroller (of course I doubled this workout by pushing Ethan, Ryan and Cole around in the wheel barrow later on too!), it was still a great workout. Kept an average pace of 8:19 min/mile. Got the miles in 8:17, 8:14, 8:11, 8:22, 8:28 and then finished the final 1/4 mile at a 8:30 min/mile pace. Great run and then we got to have a great visit after!
Thursday, April 16, 2009
Today was a really busy day, with me having time in the NSI for depositions and on the UV-Vis so scheduling got a bit tight. As it was, Mike and I had to put off our run until about 12 and even then I hadn't gotten to eat anything since breakfast. All this led me to throw down a couple sports beans pre-run and then hit the road. As it was just Mike and I, we got going and I quickly found out that we were starting off at a bit quicker pace than we anticipated, knocking out the first two miles in 7:48 and 7:38, before Mike mentioned it and we pulled back some. However, that next mile incorporated the big hill and we thought we were slowing, but still finished mile 3 in 8:32 and then pushed out the remaining miles in 7:56, 7:50 and 8:00 and finishing the last 0.15 miles at a 7:26 min/mile pace. Overall it was quite the tiring run and took a great deal out of me. However, it was a PR for the course for me, so I can't complain too much!
Tuesday, April 14, 2009
Because the weather was so poor, Betsy and I made the executive decision last night that Track Practice was a no go. Therefore, we got up early this morning and headed downstairs before Cole woke up and got in a trainer workout. Betsy and I decided to do the Spinervals Recharge, and it went really well. Overall it was a good workout, although doesn't make up for having to miss out on track!
Monday, April 13, 2009
After our run yesterday, Mike P and I decided to get together for a lunchtime run today, putting in our usual 10k. We started off with Bill and Mike as well, with Bill and Mike dropping off a bit behind as we got going. Once we got in gear, we put in a great effort, starting off with an 8:32 mile, but following that up with a 7:50 mile then finishing the third mile with the big hill in 8:07. After that, we went up a bit more, then saw that Bill was climbing the hill so we decided to turn around and join back up with him. This caused us to slow for a min before joining together for the rest of the run, finishing in 8:12, 8;02, 8:07 and then the final 0.4 miles at an 8:18 min/mile pace. It was a great run and a great way to break up the day.
Sunday, April 12, 2009
Went to the early Easter service this morning with Karen, the headed home to have some breakfast before Mike arrived to go for our run. With Rachel and Zoe out of town, Mike decided to join us for Easter dinner and we decided we would get out for a nice long run to allow us to eat more without the extra guilt! Got out for an initial 6.5 miles, stopping by the house to see if Betsy wanted to join us for the final bit. She decided not to join, so we got going for the final 2.5 mile loop, finishing the 9 mile trip in 1:12:56, good for an avg of 8:06 min/mile overall for a new 9 mile PR! Miles in 8:30, 8:25, 8:06, 7:57, 8:00, 8:02, 8:03, 7:57 and 7:56 min.
Saturday, April 11, 2009
It rained all morning, so I had to wait all day before the rain finally broke around 3PM and I was able to grab my bike and hit the road for a short ride. Got going and put in a nice ride of just over 20 miles. Felt pretty strong, especially on the first big hill on Marshall Hall Rd, but by the turn around down in Indian Head, ran into a pretty stiff head wind and took a lot out of me. Did alright though, averaging 18.6 mph for my second road ride of the year. Looking forward to a nice easy run tomorrow with Mike P.
Thursday, April 9, 2009
Betsy's mom got in town this afternoon, so after I left my doctor's appt (I have a nasty case of poison ivy) I found I had to wait an hour before I could pickup my prednisone prescription, so I headed home and Betsy and I took off for a quick run to take my mind off the insane itchiness! We got started trying to keep a steady pace and put in 3.5 miles with miles in 8:23, 8:11, 8:05 and then the final half mile at a 7:39 min/mile pace. Felt pretty good, but not great. Officially lost my toenail last night too, now dealing with the weird feeling...
Wednesday, April 8, 2009
So we had a pretty good crew today for an afternoon run. Mike P and I got together for an 11am run on the Oxon Hill route, but when we got to the gym found that a couple others, Bill (who I know from softball), another Mike and a guy Steve from Optical Sciences joined in as well. We got off at a bit slower of a pace, putting in the first mile in 8:46, with me then having to briefly stop to answer the call of nature at about 1 1/4 miles in. As they continued on without me, I put in a strong pace to catch up with them putting in a second mile in 7:46, before settling in with the guys at a decent pace of around 8:30 min/mile. However, just before the big hill, Steve, and Bill peeled off to head back (the other Mike had fallen off and I think he also turned around earlier). Mike and I picked up the pace at this point, finishing mile 3 in 8:36, which includes the 1/2 mile hill that hits up to 13% grades at certain points. From here on, Mike and I finished the next few miles in 7:48, 7:58, 7:51 and the final 0.15 miles at a 7:45 min/mile pace. Really good run, especially considering how I felt on Monday's run and actually turned in a PR on the course without really pushing!
Monday, April 6, 2009
So I took the boy with Betsy for a 'recovery' run since Betsy's back was feeling better. Still don't know what she did to her back, but she did really well. So it was pouring rain this morning, but there was an early afternoon break so we hit the road with the BOB, planning on getting in abour four miles. We got going at a really good pace, finishing the first two miles in 8:14 and 8:17. Unfortunately, just as we approached the two mile mark, the clouds began to darken and it began to threaten rain. Of course intelligent parents would have brought the rain shield for the stroller, you know anticipating such a change in the weather, but NOT US!!! That meant turning around about 1/4 mile short and pushing the pace on our easy run to a beyond easy rate! We finished mile 3 in 7:56, then finished the final 3/4 of a mile at a 7:37 pace for a total of 3.76 miles in 30:17. We beat the rain by about 1 minute (so cutting out that 1/4 mile meant alot!), but I did notice that the muscles in my left quad was really tight and may not have completely recovered from the marathon. However, with this being my first run post-marathon, it went pretty well!
Sunday, April 5, 2009
Here are some photos from the marathon! Hope you enjoy!!!
Me at Mile 8. Just passed my parents, Betsy and Cole, Bernd and Kelly and Eloise... note the 'entertainment' in the background!
Here is me at about Mile 17. Blue man group apparently was in effect!!!
As I said, Kelly joined in with me at just after the 20 mile mark... was a lifesaver! Actually got a couple pics of the two of us running together too!
Finally, the finish! I actually seem happy! That would be because I was finally done! Well that and the fact that I got the time I wanted! 3:46:26! Can't complain one bit!
Here is a post race shot of the Liesenfeld/Rooney and Caldwell Families! Aren't Eloise and Cole adorable?!
Betsy and Hit the road together! Today was a really productive day! Got started by mowing the lawn, raking the remaining leaves and then ripping out all the vines and poison ivy along our fence line. After all that, Elana came over after eating lunch, we left Colvin with Elana and got out for our bike ride. It was really windy, especially with me letting Betsy drag off of me the whole way, so even for the 19 miles that we got in, the wind took a good deal out of me. However, we maintained a pretty nice pace and got to try out my new helmet, which worked quite well.
This year, like last year, I will be riding for Mary Payton's Miracle - My friend Steve Kogos from Trigators informed me that his friend Joe's daughter, Mary Payton, was diagnosed a number of years back with Late Infantile Batten Disease. This is a disease with no cure, however, there are special experimental (and extremely expensive) treatments which have shown some significant signs of success! In order to assist with the costly treatments and research, Mary Payton's Miracle was created to raise money to find a cure, hopefully in time to save little Mary Payton as well as the many others affected by this terrible disease!