* Army was an OK race. I went out pretty quick (25:15 @ 5 miles) and actually felt ok, but then at around 6.5-7 I started to feel crappy. I limped home to finish in 51:25. For those of you doing the math at home, that means my last 5 were in 26:10. There is no question in my mind that I peaked at Philly (which is fine with me) and that my five weeks of tapering started to have an impact. I was literally doing nothing and your body needs something in order to sustain a high level of performance.
* I have been stretching everyday. Some days are better than others, but overall this has made a huge difference in how I feel. I also use The Stick a lot. Long term this will help prevent injuries as I raise the bar on my mileage totals.
* I have been taking Endurox for about a month now to help with recovery. I have been feeling great out there, so it is definitely doing something. I usually use about a scoop or so after each of my runs. My flavor of choice is chocolate.
* Steve Crane and I have recieved invitations to run at the Houston Half Marathon, site of the 2009 USATF Half Marathon Championships. This is the race where Ryan Hall broke an hour for the half a couple years back. I am hoping to break 1:06 and inch closer to the trials qualifier (1:05:00), should be a great place to give it a go.
* I am running in two races around DC in the near future. Tomorrow (November 9th) I will run in the Veterans Day 10k down at the Tidal Basin. Next Saturday (November 15th) I will run an 8k Cross Country race at the site of the 2009 USATF National Championships held in February.
* My cousin Sam Brigham of Montpelier High School in Vermont recently finished with the 25th best time at the Vermont State Championships. With this he qualified for the New England Championships held at Derryfield Park in my home state of New Hampshire. At New Englands he ran his best race of the season on a tough course and finished 135th with a time of 17:22. I am pumped for him as this was his first season of XC, mad props to the Brigham crew in Montpelier.
* I am working on some crazy projects right now (literally at this moment), three to be exact. More on those in the future, but they are taking up a lot of my time as well.
* I think the Pats are still a scary team. Once the training wheels come off Matt Cassel things will get interesting I promise. The team played extremely well in that loss to Indianapolis.
That's all I've got right now, I'll write a race recap after the Veteran's Day race. Train hard.
| Week: 9, 11/01 - 11/07 Week Miles: 94.01, November miles: 104.51 | 94.01 | |
| Saturday | easy 10.5 over in Arlington, Custis trail and some balance on the track, did a few striders and felt ok out there, great week and a 2008 mileage pr | 10.5 |
| Friday | easy run out there today, felt good for most of the way, Roosevelt Island | 10.5 |
| Thursday | good run in the morning with Jeff Caron (UMaine Alum), out along the toe path in Georgetown, felt good today, pretty smooth after last night's terrible evening run, did a GU pack at 46 minutes again and think it helped | 13 |
| Wednesday | AM - Morning workout, got an extremely early start today, 6:30 AM warm-up, 3 miles easy on the warmup and felt sluggish, snapped out of it to run 20x400 in 69-70 w/ 35 sec rest, felt solid, 4.5 on the cool down PM - Easy 6 miles, stretched and sticked afterwards, felt like crap on this run, was pretty tired and yawning and had the hiccups, I was a mess | 18.51 |
| Tuesday | felt ok today, not great, sluggish towards the beginning, Roosevelt Island again | 10.5 |
| Monday | 11 miles in Baltimore, did a 9 loop and added on grass loops in the middle, felt ok out there even though I did the 20 yesterday | 11 |
| Sunday | really solid long run, out on the NCR trail north of Baltimore, did GU packets at around 6.5 and 13 miles out there, was a little tired towards the end but overall had great rythym out there | 20 |
| Week: 8, 10/26 - 11/01 Week Miles: 90.51, October miles: 310.01 Top | 90.51 | |
| Saturday | finishing the week off, Roosevelt Island again, probably a loop PR, had everything working today, didn't push too hard but took advantage of the good vibes, what a great week of training, feel great | 10.5 |
| Friday | easy run, out to Roosevelt Island, felt ok out there but not great, still time was pretty good out there | 10.5 |
| Thursday | second long run, felt good out there today, took a GU at 1/2 way, out on the capital crescent trail along the canal | 13 |
| Wednesday | AM - Workout morning, 12 miles total, 3 up, 4 mile tempo run in 20:20 (5:00, 10:00, 15:04), 2 min rest, 1 mile in 5:05, 4 mile cool down, felt pretty crappy after 2.5 in 12:31, over a pretty dead feeling PM - 6 mile easy run, left ankle is a little sore but worked up over the course of the run | 18.01 |
| Tuesday | easy run out to Roosevelt Island, felt pretty sluggish but got through it, time was respectable though | 10.5 |
| Monday | easy 10 miler out to Lincoln via McArthur Blvd, felt pretty good but took it really easy | 10 |
| Sunday | evening long run, after a long morning of shooting at the Marine Corps Marathon, ran at a good clip and legs were sore towards the end, out in Silver Spring, good tough run | 18 |
| Week: 7, 10/19 - 10/25 Week Miles: 82, October miles: 310.01 Top | 82 | |
| Saturday | easy 10, felt good today, legs and body were fresh this morning | 10 |
| Friday | easy 10 in the morning, felt tired but got through it ok, out into DC and back through Arlington | 10 |
| Thursday | easy 12 out to Roosevelt Island, felt decent until the last few or so | 12 |
| Wednesday | workout day, 3 miles warm up, 7x800 in 2:20 (6-2:22ish, 7-2:25ish) w/ decreasing rest from 60 sec (5 sec off each interval), after the tough 7th one I took a full 3 minutes and did an 8th in 2:21, felt better out there but had lost my fastball, cooled down 4 miles, overall a decent workout but I know that I can feel better out there | 11 |
| Tuesday | another day out to Roosevelt Island, about the same time, 1:10:38, felt a little tighter and more sluggish this time around | 10.5 |
| Monday | Roosevelt Island, two laps, felt pretty good today, tried to take it easy but was in quite a good rhythm out there,a beautiful fall day | 10.5 |
| Sunday | back to real business with a great long run today, absolutely hammering the Shirlington loop, Orange GU around 1:08:44, really chilly as I wore a hat and gloves | 18 |
| Week: 6, 10/12 - 10/18 Week Miles: 81, October miles: 310.01 Top | 81 | |
| Saturday | easy 10 in the morning in Annapolis, woke up @ 5am and was throwing up, tried to rally, successful, 10 was off, but I made it through | 10 |
| Friday | easy 10 in the morning, out from Iwo Jima down to the point where Cherry Blossom runs, 1:11ish on the total time | 10 |
| Thursday | easy 12 mile day, felt pretty good, three laps and little more on the Roosevelt Island, 2nd lap was my strongest | 12 |
| Wednesday | workout day, 3200 in 9:59, 3 min rest, 400 in 69, 3 min rest, 3200 in 9:51, 3 min, 400 in 67, 3 miles warm up, 4 miles on the cool down | 11.5 |
| Tuesday | 2 laps around Roosevelt Island, decent effort out there, felt ok | 10.5 |
| Monday | easy 10, McArthur loop out to Lincoln, tired but not too bad out there, | 10 |
| Sunday | long run, Shirlington loop, pretty solid run, pace was pretty good the whole way | 17 |
| Week: 5, 10/05 - 10/11 Week Miles: 50, October miles: 310.01 Top | 50 | |
| Saturday | solid 10 in Baltimore during Em's marathon, up hill, down hill, all over the place for about 68 minutes, felt ok but wasn't enjoying the downhills | 10 |
| Friday | easy 8 out there today, felt ok | 8 |
| Thursday | easy 8 on the standard loop, felt ok but not great, gave new shoes a go, still too big | 8 |
| Wednesday | back to work, easy morning run, 8 miles on the canal | 8 |
| Tuesday | staying retired | 0 |
| Monday | day off after race | 0 |
| Sunday | 3 up, 3 down and a 10 mile race in between, Army 10 miler, splits were (5:03, 9:58 [4:54], 15:06 [5:08], 20:08 [5:01], 25:15 [5:07], 30:26 [5:10], 35:39 [5:12], 40:55 [5:16], 46:32 [5;37], 51:28 [4:56], official time gave me 51:25 which was nice, did pretty well early on but moved too early on 2, should have chilled a little longer, last couple were a definite struggle | 16 |
| Week: 4, 09/28 - 10/04 Week Miles: 39.5, September miles: 233.5 Top | 39.5 | |
| Saturday | another day off, because why not? | 0 |
| Friday | easy 6 loop, felt good out there | 6 |
| Thursday | back was really messed up, but hey, no problem, take a day off | 0 |
| Wednesday | 6x200 in 33, 200m jog rest, 1xmile 4:43, 2 min rest, 6x200 in 33, 200m jog rest, 3 miles on both sides | 11 |
| Tuesday | easy run the day before working out | 6 |
| Monday | easy run today, lower left back/butt hurting a little from stretching the previous day, not sure what happened but it worked itself out during the day | 6 |
| Sunday | solid run after a weird weekend, did the two laps around Roosevelt Island, felt strong towards the end but apparently ran really slow out there | 10.5 |
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