DC Runner's comeback log

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Re: DC Runner's comeback log

Postby hakko » Sun Oct 20, 2013 1:20 pm

Yeah, I find running home the best. It avoids the mess of bringing jobs clothes in a backpack, taking a shower at work etc. Public transport to work and running home ftw!
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Re: DC Runner's comeback log

Postby DC Runner » Mon Oct 21, 2013 12:42 pm

10/19 - busy day - no running
10/20 - 20.5 miles moderate (7:29 per mile ~4:39 per km)

Run on Sunday felt great. I was able to sustain pretty hard running for a decent amount of time. We started out slow and really started to pick up the pace with 7 miles ~11.25 km to go. Our mile splits from 14 to 20 were:
mile 14 - 6:52/mi ~4:16/km
mile 15 - 6:46/mi ~4:12/km
mile 16 - 6:46/mi ~4:12/km
mile 17 - 7:18/mi ~4:32/km (stopped for a drink of water)
mile 18 - 6:35/mi ~4:05/km
mile 19 - 7:04/mi ~4:23/km
mile 20 - 7:49/mi ~4:51/km

As you can see, it was a death march for the last 2+ miles, but overall, it was a really good run. I think I'll take this week a little easier.

Total last week: 63 miles ~101.4 km
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Re: DC Runner's comeback log

Postby DC Runner » Tue Oct 22, 2013 1:17 pm

10/21 - off
10/22 - 7.5 miles, including 2 miles ~3.2km at marathon pace, 1 mile ~1.6km at half marathon pace, 3/4 mile ~1200m at 10k pace, 1/2 mile ~800m at 5k pace, 1/4 mile ~400m at 3k pace

Today's workout was pretty fun - it was a blind workout - meaning that you can't look at your watch during the interval. You make a prediction and try as best as you can to run that time. Some of my predictions were pretty far off:

Distance Prediction Actual
2 miles 12:30 12:13
1 mile 6:00 6:01
3/4 mile 4:30 4:22
1/2 mile 2:53 2:51
1/4 mile 1:15 1:15
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Re: DC Runner's comeback log

Postby DC Runner » Wed Oct 23, 2013 6:19 pm

10/23 - 9.5 miles easy/moderate (7:01 per mile pace ~4:22 per km)

Total so far this week: 17 miles ~27.3 km
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Re: DC Runner's comeback log

Postby DC Runner » Thu Oct 24, 2013 1:04 pm

10/24 - 7.5 miles easy with 3 x 3 minute pick-ups

Total so far this week: 24.5 miles ~39.4 km
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Re: DC Runner's comeback log

Postby hakko » Thu Oct 24, 2013 5:46 pm

10 miles at 7:01 per mile is easy? You're fast already. I also noticed you're already doing runs that are longer than a HM, I guess they are for Boston and not your November race?
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Re: DC Runner's comeback log

Postby DC Runner » Thu Oct 24, 2013 7:07 pm

The 7:01 for 10 miles was between easy and moderate. I wasn't straining my cardiovascular system at all, but my legs were working a little bit harder than a typical easy run. Yeah, the long runs are more for Boston in April. I am working towards building a big cardiovascular base before the Boston-specific marathon workouts begin.
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Re: DC Runner's comeback log

Postby DC Runner » Fri Oct 25, 2013 1:40 pm

10/25 - Ran to work this morning - 9 miles easy ~14.5 km (7:28 per mile ~4:38 per km)

First time I've had to wear a hat and gloves this season. Warmed up quickly enough though. Run felt great. The miles are really starting to feel easy and very therapeutic. I saw several deer this morning in Rock Creek Park on my way in - when I see deer on my run, it gives me this great sense of calm. Unfortunately, the National Park Service planning to kill several deer as a way to prevent them from "ruining" Rock Creek Park. They claim that the deer are over-populating and they need to take action to prevent a possible imbalance. Total bullshit - the park has existed for 123 years and all of the sudden the deer are a serious problem? Please sign the petition to oppose the killing of these beautiful creatures: https://www.change.org/petitions/national-park-service-don-t-kill-deer-in-our-nation-s-capital
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Re: DC Runner's comeback log

Postby DC Runner » Mon Oct 28, 2013 12:51 pm

10/26 - slept-in (no running)
10/27 - 18 miles ~29 km, including 15 miles ~24 km at 6:53 per mile pace ~4:17 per km

A friend was running the Marine Corps Marathon on Sunday. I jumped in the race at around mile 5 and ran to about mile 20 with him. He was trying to finish in about 2:57. He had a tough day, so we scaled it back a little. He ended up finishing in 3:03.

Total for the week: 51.5 miles ~83 km
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Re: DC Runner's comeback log

Postby DC Runner » Mon Oct 28, 2013 6:12 pm

10/28 - 9.5 miles ~ 15.25 km during lunch (6:56 per mile pace ~4:18 per km)
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Re: DC Runner's comeback log

Postby hakko » Mon Oct 28, 2013 10:23 pm

hey! drafting! .. but seriously, it sounds like you're also lucky enough to have faster people to get inspired by around you, and slower people to help out. both of which is great.
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Re: DC Runner's comeback log

Postby DC Runner » Tue Oct 29, 2013 6:37 pm

hakko, I don't often run in races I haven't paid for. But I have a strict policy on not registering for military events. Plus, the military gets more than enough of my money in taxes. Is that what you mean by 'drafting'?

10/29 - 8.5 miles, including 2 x 2 miles at 6:00 per mile ~3:44 per km pace and then 1.5 miles at 6:00 per mile pace

Today's goal was to run 3 x 2 miles ~3.2 km at 6:00 per mile pace. I did the workout on the treadmill during lunch. When I started the third interval, I told myself that I was only going to do a mile. But I willed myself to get to 1.5 miles. I'm quite happy with how this workout went.

Total so far this week: 18 miles ~29 km
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Re: DC Runner's comeback log

Postby DC Runner » Wed Oct 30, 2013 1:29 pm

10/30 - 9 miles ~14.5 km at 7:37 per mile pace ~4:44 per km pace

Ran to work this morning. Woke up to the sound of rain and went back to sleep. When I finally got up, the rain had stopped, so I decided to run in. About a mile in, it started raining - go figure. I really didn't want to run in the rain today, but at this point, I had no choice - I was running and it was raining.

Total so far this week: 27 miles ~43.5 km
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Re: DC Runner's comeback log

Postby crapiecorn » Thu Oct 31, 2013 12:26 am

[quote="DC Runner"] Is that what you mean by 'drafting'?

Or that your friend could stay in your slipstream during the marathon ? Or being drafted by the marine core. I'm confused :-)
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Re: DC Runner's comeback log

Postby DC Runner » Thu Oct 31, 2013 6:10 pm

HA! I draft all the time (letting another person block the wind) in races and I'm not ashamed of it. But I only draft when it's windy. I don't see a problem with drafting because typically my best races will be with minimal headwind. Drafting when it's windy is just trying to make the conditions more similar. Anyway, the guy I helped pace during the Marine Corps Marathon ended up finishing first in his age group (60-64) by 12 minutes.

10/31 - 9.5 miles ~15 km easy (no time - I forgot my watch)

Total so far this week: 36.5 miles ~58.5 km
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