March 25th - Pacers Greenberry AM Run

Time: 46.37

Distance: 5.82
Pace: 8:00
Weather:  Entire course was dry

Temp: 47

Time: 5:00 AM
Terrain: Pretty flat except at the the end

I ran with Ken again this morning, he has become a really good running partner and we have definitely begun to push ourselves a little harder each run.  We seem to improve our time each run, but it doesn't seem like we are racing each other, we are just pushing each other to really know our ability.

The route starts on a downhill and when we were in Georgetown Ken noted that we were really booking it, our pace at that point was a 7:15.  I didn't notice that we purposely slowed up but we did lower our speed a little bit just so that we didn't kill ourselves.  When we were heading over Memorial Bridge the two of us were talking about pushing each other and trying to add a new test into our runs, doing things like adding part of the National Mall...I tricked him and got him to agree to add the second hill at the end before he realized I was committing him to it.

When we got to the base of all the hills we were at 4.2 miles in a time of 32:35 which is a pace of 7:45, over the next 1.5 miles when we were running purely up hills we killed out time a bit.  At our normal finishing point we had run 5.3 miles in 41:30, a pace of 7:49, not a bad drop if you ask me.  In the last half mile though, we definitely took a hit and lowered our pace to an 8 minute miles overall...although mapmyrun.com has the route at 5.95 miles which would put our pace at 7:47 a mile.

Pictures from Pacers Greenberry Run!

Due to the special run yesterday some of the people brought camera's with them, here are some of the pictures from the post-run festivities.

This is the most of the group that came out for the run...some people still showed up a few minutes late, but they're forgiven this was 5 AM after all!

This is me with Caitlin after the run, I ran the Marine Corps Marathon with her and we coached each other to the finish, she beat me in chip time by 1 second...darn her!

Here I am with Sandy, she works for Pacers and is one of the coaches.  Anytime I have questions or need some running advice, I go to her.  She's also the one that frequently can say 'I told you so' when I don't listen to a tid-bit of advice.

March 17th - Pacers Greenberry AM Run

Time: 42:17

Distance: 5.3
Pace: 7:59
Weather:  Entire course was dry

Temp: 49

Time: 5:00 AM
Terrain: Pretty flat except at the the end

This morning the Pacers AM group had the annual St. Patrick's Day run.  We had a really large group (about 25) show up for a 5 AM run, which is really impressive if ya ask me.

I ran with my group of 4, Ken, Julia, and Wally.  (Wally is a really fast runner that usually is leaps and bounds ahead of me but he decided to take it easy today I think.)  We started at a pretty decent pace on the downhill, but were really just talking and letting our legs go at whatever pace felt comfortable.  We didn't start to slow up until we started to his the up-hills near the end near the Marine Corps memorial at which point I really think having 4 runners helped us out dramatically to keep pushing each other.  As we started up the first incline (Marine Corp Hill) the other 3 started to slow up and I surged ahead to set the pace.  On the second half of the up-hill the peloton swallowed me and Wally and Julia started to set the pace to pull us up the hill.  As we flattened out in between the next set of hills we all just pushed ahead until the next set of hills.  Here Wally and I set the pace until we hit the crest.  This is when I turned to Wally and decided to turn it into a little bit of a race.  When I got to the finish with the large push I put in at the end I felt the need to throw up, but don't worry I didn't.

All in all, I beat my recorded time by about 15 seconds, nothing fantastic but each run I have felt great and have felt like I keep getting in slightly better shape.  I think that with a little more work I'll be good to go for the half marathon I want to do. 

And to answer the million dollar question right now, yes my wife is still pregnant and we're hoping she'll give birth any day now.



My yearly mileage count is currently at 65.21 with an average distance of 5.93 miles at a pace of 8:32 per mile.

March 11th - Pacers Greenberry AM Run

Time: 42:29

Distance: 5.3
Pace: 8:01
Weather:  Nice and dry the entire course

Temp: 51

Time: 5:00 AM
Terrain: Pretty flat except at the the end

I was FINALLY able to run in shorts and a t-shirt for an AM run again, and it felt fantastic!  I ran with Ken again this morning, we talked most of the way and had someone in front of us that kept us at a pretty decent pace, even though we weren't running with her.  As a whole the run was uneventful, near the end as we were approaching the hilly finish I looked to Ken and asked if he thought we could catch the runner in front of us.  After thinking for a moment we decided we mine as well try so off we went on the uphill to try and catch Julia, I got her about half way up the hill and just kept on trucking past.  It then hit me like a freight train that their was still a flat portion left and I had used up most of my energy on that up hill, oops.

On a separate note, on Saturday morning Pacers is having their Four Court Four Miler race, and it ends on the double up hill from my old Thursday route, which I promise you will be pretty brutal for those not prepared.

I'm also planning on running tomorrow a nice and easy 4 miles with a friend at the Pentagon City store...I'll let you know if he bails on me!

I took pictures of my shoes this morning, to show how badly worn they are, I'll post them later today.

March 9th - Pacers Greenberry AM Run

Time: 43:11

Distance: 5.3
Weather:  Nice and dry the entire course

Temp: 46

Time: 5:00 AM
Terrain: Pretty flat except at the the end

This morning I woke up bright and early to go on a 5 mile run with the Pacers group over in Greenberry.  It's easy to get up and head out for this run typically, because they have a lot of people show up and typically someone at my pace for me to run with.  This morning I ran with a guy Ken, we met a few weeks ago during a run and have become pretty good running partners since we both run at about the same pace and he doesn't mind a little talking along the run which is always good with me.

The weather was great for 5 AM, I left my house and it was about 40, by the time I got to Greenberry's it was already 46 and by the time I was heading home it hit about 53.

I didn't feel much fatigue along the run, although that uphill near the end always gets me.  I don't know if I could maintain the 8 minute pace for another 5-6 miles but I am hoping that soon, even with the baby coming, I'll be able to get some decent runs in to help me prepare for the half marathon I'm hoping to do in May.  (NOTE: I really don't EXPECT that I'll be able to train well for it, just wishful thinking)

Two additional thing I observed.
1) I desperately need new shoes again.  I have mastered wearing the shoe down until their is pretty much nothing left to provide cushion, hopefully I get a break in the next couple of weeks and find a fresh pair of shoes on my feet.  I'll take a picture of them tonight for a quick post.

2) By looking at my last run at Greenberry I cut my time since last time by a full minute and I remember last time I felt extremely fatigued at the end, I think I'm slowly getting my conditioning back!

January 23 - Pacers Greenberry Fun Run

Time: 44:18

Distance: 5.3
Weather: Stopped raining, but paths had slush because of it!

Temp: 34

Time: 5:00 AM
Terrain: Pretty flat except near the the end.  The paths were mostly clear of snow but some areas were still covered.

This morning I made my return to the Greenberry running group and realized that it's about the same distance from the new group I joined, which is great because I can jump between groups depending on my schedule now!

The paths were mostly clear but we definitely encountered a few areas where the paths have not seen much sun and the snow still was covering the path.  I ran at a pretty comfortable pace but at the end as I made my climb up the large ending hill I was definitely feeling it and doing everything I could to keep the running going.  Overall my time was 44:18 so I went at ABOUT 8:18 a mile, which isn't as fast as the other day but this time I had some hills to deal with and I was going at a comfortable pace with a friend.

April 21st Pacers - Greenberry Run

Time: 44:12
Distance: 5.31
Weather: Wet roads but dry weather
Temp: 51
Time: 5:00 AM
Terrain: Pretty flat, until the end
Route: http://www.mapmyrun.com/route/us/va/arlington/380123906652446749

Comments: I took a nice and easy pace throughout the run. As I got to the hills at the end I started to feel tired but someone trailing behind me came up and helped push me along to the finish which helped me finish pretty strong. It was the first day I could comfortably run in shorts and a t-shirt! woo hoo!

Days until MCM: 187 days

Weekday Run Elevation Charts

I just posted an elevation chart that I managed to get from todays bike ride and figured I would post the elevation chart from my weekday runs...Now you'll know why I hate the end of the runs...especially the Bagel Run









(Greenberry Run 5.31 miles)









(Brooklyn Bagel 5.87 miles)

April 14th Pacers - Greenberry Run

Time: 46:28
Distance: 5.31
Weather: Rainy/Misty...and a little wind
Temp: 45
Time: 5:00 AM
Terrain: Pretty flat, until the end
Route: http://www.mapmyrun.com/route/us/va/arlington/380123906652446749

Comments: I went at my own pace for most of the run, and it felt great to really feel like I'm in control of my pace and not how my knee feels or anything else. I had enough left in my body at the end to really go after the hills at the end...made me feel good

Days until MCM: 194 days

April 7th Pacers-Greenberry run

Time: 45 mins
Distance: 5.31
Weather: Dry but VERY windy
Temp: 41
Time: 5:00 AM
Terrain: Pretty flat, until the end
Route: http://www.mapmyrun.com/route/us/va/arlington/380123906652446749
Difficulty: Moderate

Comments: I started off a little fast but then the wind hit me hard so I just slowed up and left my group to run on my own pace. Went through the whole run with no pain in the knees. I also went at the Marine Corps hill hard, and felt great after!

Days until MCM: 200 days