eight on the ninth
8 miles (w/ipod) in 1:03:30 (7:56 avg pace)
MTD – 65 miles
YTD – 1430 miles
Odometer – 27,768 miles
get up and go
to quote the old aerosmith song "sweet emotion"…"my get up and go must have got up and went." sunday i opted to sleep in – – which would more accurately be described as rolling over and going back to sleep. i was a bit tired from the 22 miles i had run on saturday morning but the bottle of shiraz i shared with my wife the night before may have had more to do with my slothfulness.
this morning i geared up – with the addition of my ipod to give me a little extra lift in the wee hours of the morning. i headed down comanche then turned east toward town. after reaching bethesda park i made a 180 and doubled back on my outbound route. i stopped my watch with 7 miles covered in a few ticks less than 59 minutes and hit the shower.
twenty two under three
i "slept in" until 5AM today. dana met me at my house and we drove out to wales to meet my friend jeff. we headed west along the glacial drumlin towards the town of dousman. running that far out there is a treat for me because starting from home, i usually make a turn around shortly after wales. regardless, we rolled into dousman and the paved trail turned to packed dirt which was a welcome relief. we ran about 7.25 miles the first hour, which was pretty reasonable.
after running through dousman, we continued westbound toward the town of sullivan. after we rolled 11 miles in 91 minutes we decided to make a 180 and head back to wales. we weren’t too far outside of sullivan, but we wanted to be sure we’d get back to our cars without overextending ourselves.
the run back to wales seemed to primarily be downhill. we rolled back into dousman and stopped for some water and downed some energy gels. at this point the trail was paved again which wasn’t as comfortable as the packed dirt we had been running on. i did take a moment to stretch my back and hammys a bit as they both were beginning to ache.
from dousman to wales we caught a nice breeze or two which made it feel awful comfortable. we passed 20 miles in 2:43 and began counting down the distance remaining. our pace quickened a little over the last mile and we finished 22 miles in 2:58 and change for an average pace of about 8:07. our effort was also a "negative split" in that we ran the 2nd half faster than the 1st half.
overall, it was a great run. great company, great weather and a great effort.
MTD – 50 miles
YTD – 1415 miles
Odometer – 27,753 miles
here’s an update of my weekly mileage breakdown in preparation for marathon #20…
wk 1 – 52 miles
wk 2 – 50 miles
wk 3 – 46.5 miles
wk 4 – 54 miles
wk 5 – 57 miles
wk 6 – 56.25 miles
wk 7 – 45 miles
wk 8 – 70 miles
28 days until the lakefront marathon. i’m planning one more long run next weekend then i’ll begin cutting back the volume of miles and perhaps bump up the intensity a notch.
finally friday
i got a great night of sleep but was rather sluggish in rolling myself out of bed this morning. after gearing up and syncing my GPS i rolled down comanche then up university. i turned around after 3.5 miles and headed back home with a brief stop at a port-a-john along the way. my effort netted me 7 miles in a few ticks more than an hour. for the week, i’ve rolled 48 miles with one day to go.
dodging raindrops
i snoozed a bit extra on wednesday and skipped my morning constitutional. this morning i was greeted with rain as i stood outside waiting for my GPS to find itself. temps were in the upper 50’s and there was a bit of a breeze. i rolled myself down comanche and dodged a pick-em-up truck on macarthur on my way down to the glacial drumlin trail. i headed east toward town making my turnaround in bethesda park. my way back home was rather uneventful and i stopped my watch with 7 miles covered in a few ticks less than an hour.