Category Archives: gym

End of November/Start of December

04mi, 06mi, gym, treadmill

Start time: 11/27/2013, 5:45am
Location: Silver Spring Clarendon
Distance: 4 miles
Average pace: 9:15min/mile
Total Miles For November: 46 miles
Total Miles For 2013: 688 miles
Current Shoes: 282 miles

Start time: 12/2/2013, 4:45pm
Location: Silver Spring Clarendon
Distance: 4 miles
Average pace: 9:15min/mile
Total Miles For December: 4 miles
Total Miles For 2013: 692 miles
Current Shoes: 286 miles

Start time: 12/4/2013, 5:43am
Location: National Mall
Distance: 6.36 miles
Average pace: 10:17min/mile
Total Miles For December: 10 miles
Total Miles For 2013: 698 miles
Current Shoes: 292 miles

Finished up November and the start of December with some more treadmill work (ugh), although this time with other cardio (rowing & stationary bike) mixed in, too. And then, finally, members of the group all got back in town and/or better. Phew.

Post-Cold

02mi, 04mi, gym, treadmill

Start time: 11/16/2013, 8:00am
Location: WSC Silver Spring
Distance: 2 miles
Average pace: 9:15min/mile
Total Miles For November: 28 miles
Total Miles For 2013: 670 miles
Current Shoes: 264 miles

Start time: 11/18/2013, 4:30pm
Location: Sligo Creek Park
Distance: 4 miles
Average pace: 9:56min/mile
Total Miles For November: 32 miles
Total Miles For 2013: 674 miles
Current Shoes: 268 miles

Well, after running the Veteran’s Day 10K with a cold, I definitely paid for it. A week of being fairly sick, bleah. Finally was starting to feel up to a little running by the weekend, so on Saturday I went to the gym and after using the rowing machine for half an hour, ran 2 miles on the treadmill with no real problems.

Got abandoned this morning, but used that to my advantage to run w/ Charlie after work in the gorgeous weather. A bit of huffing and puffing but overall not too bad.

WSC and Back

03mi, gym, new shoes

Start time: 10/21/12, 9:12am + 10:13am
Location: Silver Spring
Distance: 3.15 miles (1.61 + 1.54)
Average pace: 9:13min/mile
Total Miles For October: 60 miles
Total Miles For 2012: 463 miles
Current Shoes: 3 miles

Ran to Washington Sports Club and back this morning with Charlie, which worked out well, although I was a little more winded by the end of the weights than normal. A nice way to start and end the run, and only one second off on the paces between the two runs. Also, new shoes.

Catching up

04mi, 05mi, 06mi, gym, treadmill

Start time: 10/3/12, 5:45am
Location: National Mall
Distance: 5 miles
Average pace: 10:12min/mile
Total Miles For October: 11 miles
Total Miles For 2012: 414 miles
Current Shoes: 209 miles

Start time: 10/5/12, 5:45am
Location: National Mall
Distance: 6 miles
Average pace: 10:13min/mile
Total Miles For October: 17 miles
Total Miles For 2012: 420 miles
Current Shoes: 215 miles

Start time: 10/8/12, 1:45pm
Location: WSC Silver Spring treadmill
Distance: 4 miles
Average pace: 11:06min/mile
Total Miles For October: 21 miles
Total Miles For 2012: 424 miles
Current Shoes: 219 miles

Oops! Quick catch up.

Wednesday: Muggy and humid plus little sleep on Mon night/Tues morning meant that I was dragging bad on Wednesday with Ben and John. Cut out the extra mile at the end and called it a day.

Friday: Just me and Ben doing a make-up run since we knew we were both unavailable on Saturday.

Monday: Over the weekend I did some weights involving legs, and one of my calves has been a little tight since then. Stretched it out really good, then after a 5-minute walk started out slow (12min/mile) on the treadmill and slowly built it up a bit. No pain at all and now it feels MUCH better.

Almost time to swap out the shoes!

2×2

02mi, 04mi, gym, indoor track

Start time: 12/9/10, 6:30pm
Location: TJ Community Center
Distance: 2 miles & 2 miles
Average pace: 8:43min/mile & 8:22min/mile
Total Miles For December: 13 miles
Total Miles For 2010: 598 miles

Headed to the gym after work today and knocked down two miles on the track, then did a little bit of upper body weight work, then back to two more miles. (Am trying to get the upper body work done on spinning days, but since I shifted my run to spin day, weights shifted to here. Very exciting, I know.)

(8:46 & 8:41, 8:23 & 8:21)

Brick

0, 02mi, brick, gym, indoor track

Start time: 5/12/10, 7:15pm
Location: TJ Community Center
Distance: 2 miles
Average pace: 8:00min/mile
Total Miles For May: 10 miles
Total Miles For 2010: 249 miles

I told myself last week that this week’s brick would go up to at least a 3 miler. But on Monday, I went for a belated bike ride (Sunday was just too windy out with its 40mph winds) and about halfway through, a tendon next to my right knee started really bothering me. It was still hurting on Tuesday, so on Wednesday I decided I needed to be careful and not mess anything up. In the end, just went for the two miles; I could’ve picked up more, but with the race on the 23rd it just seemed like a really bad idea.

(8:01, 7:59)

Early morning brick

0, 02mi, brick, gym

Start time: 4/28/10, 7:15am
Location: South Arlington
Distance: 2 miles
Average pace: 8:09min/mile
Total Miles For April: 54 miles
Total Miles For 2010: 235 miles

After missing last week’s Wednesday brick, it looked like this Wednesday was going to be a no-go after work as well, so I got up early and dragged myself to the 6:30am spin class for a change. It was great to see Barbara again; I haven’t seen her in aaaaaages. Afterwards, I went outside and ran a 2-mile loop in the mid-40s temperature. Brrrr. I was glad I brought an extra long-sleeve shirt, though, it totally did the trick. Next week, hopefully, add on an extra mile to the brick.

(8:04, 8:15)

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)

Run Bike Run

0, 02mi, 04mi, brick, gym

Start time: 8/5/09, 6:10am
Location: North Arlington
Distance: 2 miles & 2 miles
Average pace: 8:13min/mile & 8:16min/mile
Total Miles For August: 20 miles
Total Miles For 2009: 479 miles

Greg vs the duathlon! Sort of.

To switch things up a bit this morning, I got up early and ran the first two miles of my 4-mile loop, which conveniently has my gym just past the 2-mile point. I changed my shirt, headed in, and went to spinning class… well, except the instructor never showed up. (Oops!) Still, I did get my 45 minutes of cycling in, just without someone pushing us extremely hard. (One of the people in the class did lead us as best she could, though, which was nice.) Then, I grabbed my stuff, jogged over to where I’d left off, and ran the remaining two miles home. It was a nice little way to have transitions of sorts, and to make the morning a little more exciting. Plus, the plan was to go get burgers and fries at lunch today, so an extra caloric burn was definitely a good thing.

Faster but less distance

0, 02mi, gym, indoor track

Start time: 1/9/09, 7:30am
Location: Thomas Jefferson Community Center
Distance: 2 miles
Average pace: 8:27min/mile
Total Miles For January: 7 miles

I went to the gym this morning with two goals—get back on the rowing machine, and run a couple of miles. Both were accomplished, although for less than planned with each of them. I ended up just rowing 20 minutes on the machine (the idea is on Monday I’ll go back to the full 30), although I could not help but notice that the calorie-per-hour numbers were lower than normal. Still, to be expected.

Afterwards I ran two miles on the indoor track. At first I started out at a 9:00min/mile, but the Arlington County Fire Department’s recruits were also using the track, and about 3/4 through the first mile I started speeding up as either I passed them or they passed me for the rest of the distance. Heh. On the bright side, it felt good for both miles being under 9 miles. On the not so bright side, I was beat afterwards. Still, I know it’s going to take time to get back up to speed (no pun intended). Patience. Patience. And enjoy the victory.

(8:40, 8:14)