All posts by Greg McElhatton

Return to the W&OD

0, 06mi

Start time: 4/18/10, 5:30pm
Location: W&OD Trail
Distance: 6 miles
Average pace: 8:38min/mile
Total Miles For April: 38 miles
Total Miles For 2010: 219 miles

After working at the store today I went back over to the W&OD Trail where it leaves Vienna, aka where I had my 5-mile run that died a hideous death on Thursday. It’s funny, this one was actually 6 seconds per mile slower, but I consider it far better. Not because there was a 6th mile, but rather because I had a much more consistant pace; there wasn’t a faster first two miles followed by a bad flameout this time. Especially since I held the pace pretty well for the entire second half, which is uphill.

Temperature was much different, though; it’s very windy and cold out (54 degrees? really???) and I actually put on a second layer because that wind was chilling me to my bones. For parts I felt a little buffeted around on the trail… oof.

(8:26, 8:31, 8:48, 8:42, 8:42, 8:37)

Post-Work Melt

0, 05mi

Start time: 4/15/10, 5:00pm
Location: W&OD Trail
Distance: 5 miles
Average pace: 8:32min/mile
Total Miles For April: 32 miles
Total Miles For 2010: 213 miles

It’s funny how sometimes it’s the little things that bug you. I was going to run before work on Thursday but I didn’t sleep well, so at the last second I decided I’d run immediately after work, before some evening engagements. This meant running out on the W&OD where it exits Vienna and heads towards Reston. And while the temperatures were only in the mid-70s, the sun was out and shining bright, and there is absolutely no shade at all on that stretch of the trail. After a slightly too-fast start, I ended up paying for it big time in the second half; I felt overheated and exhausted, and towards the end of the mile 4 (and start of mile 5) I ended up walking for about 90 seconds, so that I could rally for the rest of the last mile.

On the one bright side, it is nice to finally get confirmation that there is a gradual drop on the way out (about 150 feet) and then climb on the way back; I’d always suspected as much but was never 100% sure. The new Garmin 405CX is working wonderfully. The difference between it and my old 301 is huge.

There’s a good chance I’ll run this same stretch again on Sunday, on a day which should be a lot cooler; it’ll be interesting to see how that goes, if so.

(7:44, 8:05, 8:14, 9:32, 9:05)

kcirB

0, 02mi, brick, gym, indoor track

Start time: 4/14/10, 6:00pm
Location: TJ Community Center
Distance: 2 miles
Average pace: 7:50min/mile
Total Miles For April: 27 miles
Total Miles For 2010: 208 miles

Backwards brick for Wednesday; I had so much stuff to get done after spinning class that I ended up running my 2 miles right before class started. Not really a brick, but the switch-up was good and it put me a little more tired for spinning, which is a I figure a somewhat good simulation of post-swim. Also thinking that I might start shifting the post-spin run up to 3 miles. (Also might start doing it outdoors, if I can clean and break down the bike quickly.)

(8:01, 7:39)

Cap Crescent

0, 06mi

Start time: 4/10/10, 7:30am
Location: Cap Crescent Trail
Distance: 6 miles
Average pace: 9:32min/mile
Total Miles For April: 25 miles
Total Miles For 2010: 206 miles

For a change of scenery, on Saturday the group ran on the Cap Crescent, and it was a perfect day to do so. Nice cool temperature, gentle breeze, sunny but not blistering… good times. Towards the end Jim and I pulled ahead a bit and chatted about various things for the last two miles. All in all, a good time. (Then on Sunday I knocked out 26 miles on the bike. Unfortunately, I also forgot to put on sunscreen. Ouch. Not very smart.)

(10:31, 9:11, 9:40, 9:48, 8:56, 9:06)

Sleepy

0, 05mi

Start time: 4/8/10, 6:30am
Location: North Arlington
Distance: 5 miles
Average pace: 9:00min/mile
Total Miles For April: 19 miles
Total Miles For 2010: 200 miles

Got up early today to knock out my run before work, and I was still yawning when I headed out the door. Not a bad run, but I was definitely feeling tiiiiiiiiired in the fourth and fifth miles. Go to bed even earlier next time, I guess. On the bright side, the Garmin clocked exactly 5 miles for the loop that I’d mapped out, and the old one was never even remotely that accurate, so yay!

(8:45, 8:35, 8:58, 9:26, 9:16)

Wednesday = Brickday

0, 02mi, brick, indoor track

Start time: 4/7/10, 7:20pm
Location: TJ Community Center
Distance: 2 miles
Average pace: 8:04min/mile
Total Miles For April: 14 miles
Total Miles For 2010: 195 miles

Another Wednesday, another brick. No complaints here, well, except that TJ’s air conditioning was not up to the 90 degree weather outside. Oof. Good tough spinning class, though.

(8:00, 8:07)

More Than Expected

0, 07mi

Start time: 4/3/10, 7:00am
Location: North Arlington, Tidal Basin
Distance: 7.4 miles
Average pace: 10:28min/mile
Total Miles For April: 12 miles
Total Miles For 2010: 193 miles

A nice easy-going run with the group this morning—we were going to run down to the cherry blossoms and back—and Michael brought his camera for a few photos. The plan was for six miles, but oops… a bit more. We stopped a lot for photos, plus crowds around the Tidal Basin slowed us down a great deal. But it was fun!

(And then, an hour and a half later, I went biking with Ryan. I figured we’d do a dozen or so miles, instead we did 22. Oof. This has been a “more mileage than I was expecting” kind of day.)

The Running Gang! (Well, most of us.)

No Foolin’

0, 05mi

Start time: 4/1/10, 6:30pm
Location: W&OD Trail
Distance: 5 miles
Average pace: 8:35min/mile
Total Miles For April: 5 miles
Total Miles For 2010: 186 miles

That was a nice run. Spring has definitely sprung, and after work I did a run up the W&OD Trail from marker 3.5 to 6 and then back. I ran into Pam Riker while doing my pre-run stretch, which was definitely the high point of the evening, though! But yeah, definitely a keeper.

(8:30, 8:58, 8:26, 8:38, 8:21)

Break’s over

0, 02mi, brick, indoor track

Start time: 3/31/10, 7:20pm
Location: TJ Community Center
Distance: 2 miles
Average pace: 8:11min/mile
Total Miles For March: 62 miles
Total Miles For 2010: 181 miles

Ten days after the half marathon, it’s back to running! I have been exercising since then, mind you; last week ended up being ultra-busy but I did get some swimming in, and this week has already had cycling, swimming, and now a spinning/running brick. I need to try and figure out if the better move might be to break down the bike quickly and run outside next time; there’s something nice about just going 15 steps to be on the track and dash out two miles with no interruptions, but it was also a pretty gorgeous night outside. Hmmmm. Will think this one through. Anyway, it was a short run, but after coming off a tough-but-good spinning class (and ten days off of running) I’m really quite pleased.

(8:20, 8:02)

Return to Virginia Beach

0, 13mi, half marathon, race, travel

Shamrock Half Marathon
Start time: 3/21/10, 7:00am
Location: Virginia Beach
Distance: 13.1 miles
Average pace: 9:18min/mile
Finishing time: 2:01:51
Total Miles For March: 60 miles
Total Miles For 2010: 179 miles

The last time I was in Virginia Beach for a race, it was 2003, the race was the Rock ‘N Roll Half Marathon, and I was much heavier than I am now. So if nothing else, I knew I would do better than a 3:14 finishing time.

That said, it was an odd feeling going into the race. With multiple blizzards this winter (and then my community center/gym being closed for weeks at a time because of said snow), I knew I was not as well-prepared as I could have been. I had a feeling that a PR was not happening, even as I kept hoping it would. After yet another pre-race night’s sleep being not very good (when will I learn to pack benadryl?) coupled with my body deciding to try and remove all moisture from itself beforehand, though, and I should’ve seen the writing on the wall.

I actually had an ok time for the first 8.5 miles, but after that I started dragging a bit, and just feeling out of energy and enormously thirsty. During mile 10 I ended up walking while drinking a cup of Gatorade, and while I rallied a bit for the next mile, miles 12-13.1 were the pits. A pity, too, because that’s when you finally get to the concrete boardwalk and it’s a pretty finish area. So, no PR, and not even under 2 hours (also disappointing) but at least the 2:01:51 was nowhere near my first race in Virginia Beach so no complaints. I’d told myself last month this would probably happen, so at least it wasn’t a surprise. You just move on and try and do better the next time.

(9:14, 17:45 (miles 2-3), 8:47, 8:49, 9:03, 9:05, 9:06, 9:24, 9:57, 9:38, 9:54, 10:03, 1:01 (.1))