Progress...

It has been a productive few weeks since I’ve last updated my blog. I got in a solid week of training the week of Monday 8/18, despite the heat limiting my mileage and contributing to a failed attempt at a 4 x 2K workout. I did, however, decide to proceed with the Crystal City 5k, albeit as a tempo run. I ran 15:36 for 11th and it felt very controlled, perhaps too controlled as I slowed in the final mile without realizing it when I could have pushed to hold the intended 5 min mile pace. Sunday was an awesome goodbye run for Dirk going from Bethesda to Alexandria and I felt good. Easier days on Thursday and Friday let me recover from overdoing it slightly during the hot and humid Wednesday workout.

The next week was a scheduled down mileage week with a trip to OKC for work and a trip to SF for Garvie’s wedding. Training in OKC didn’t really happen due to 106 degree temperatures and a packed schedule. The Wednesday workout was a success as I got another chance at a 4 by 2K workout and did well with it. I forget what I split but I know I was well under the prescribed pace, especially on the last one when I closed hard in the last 600m. SF was awesome! It was great to see Garvie and Emily tie the knot and see a lot of the Columbia crew. I also got to do an amazing 2 hour run with Nash and Sundell in 65 degree weather including a trip over and back the Golden Gate bridge.

This past week was great. I made up for missing Monday after not getting back until that morning (due to a flight delay) and then having to work late. I still ended up with 88 miles and a good 3 by 2mi (forget splits but last one was 9:37 with a last lap of 62). I also ran Riley’s Rumble half marathon as a workout on Sunday. Sam and I set out to run 6 min miles and actually ran 5:50s even though the weather was awful and it is the hilliest course I ever raced on. As a bonus, our pace was good enough to be up front and Sam let me get the W since it was my b-day. After a cool-down we headed out to Scott’s for a post-race pool party where Em and Lily surprised me with a cake. It was a great day and a strong week. I need more mileage and intensity to build fitness in a short period of time but I’m happy with the direction I’m heading.