20 July DC Bike Ride

http://www.dcmilitary.com/article/20120727/NEWS10/120729963/bicycle-ride-sets-pace-for-future-excursions

Another 8 Miler...

"The only thing we can't do is nothing." Simon Sinek

Happy Birthday, to me!

Motivation

Watch this link.....

Eight Miles on a Monday

"Eight miles is a long way, but six feet under is a long time."

Monday:  8 mile Arlington Loop Run

Time: 1:12:58...Distance: 8.20 Miles...Pace: 8:54...slow but effective.

Running in the Rain

Despite the rain...
I did get my 14 miles in today....
I don't mind running in the rain. You stay cool...
Bobbi the last 2.25 with me...I had a under 8min/mi pace going most of the way, so I was really happy with the wet run

Timed out

I didn't start my Garmin and I put the Cyclemeter on mute as I ran a 4.25 miles in 30:15 or 7:07/mi. I just wanted to see if I could run at pace without watching the clock.

I did most of the hill (Ft Whipple Hill) and it was very warm....but I am thrilled with the run.

Adjustments....

Rolling Hills?

Friday was a rest day. However, I ended up spending 6 hours in the car traveling to Ohio.

I did run on Saturday. I was scheduled to run 12 miles but only ran 10 miles, an out and back route, on a rural road (State Route 43 between Amsterdam and Richmond for those back home in Ohio). It was very hilly and starting at 1289 feet above sea level, I had over 400 feet of total ascent to deal with. My mother-in-law thought I was “nuts to run on that road.”  

In that area there have always been coal trucks and heavy traffic. But now with the surge of the Marcellus Gas and Oil (Better known as the Fracking style of oil and gas exploration) business in eastern Ohio, there are some very large heavy equipment trucks that run on the country roads. I am ok with cars and trucks and running around them but I was cautious and wore my brightest running shirt, a very orange shirt from RUSeen.com. The cows that I passed by mooed loudly at me as I ran. Not sure if they approved of my shirt or were agreeing with my mother-in-law that I was “nuts.” I may be nuts but I will never be out of shape again.

It was a hard run from the stand point that I never got into rhythm with the hills and turns to contend with, but it was good to get out there on a muggy Saturday morning.

Saturday Night was Bobbi’s 25^th HS reunion. Although, Bobbi and I went to the same HS, I graduated two years ahead of her. So, I knew some, but most I didn’t. The best part of the evening was listening to the numerous compliments Bobbi got for looking so great. It is really cool to be married to an athletic wife…

Sunday, was a biking day. We took the bike with us and the plan was to bike early Sunday. Well, Sunday morning came quick since we didn’t go to bed till 1am the night before. So, at 0700, I hit the road. Some more of the rural Eastern Ohio roads (this time from Amsterdam to Knoxville SR 43, 152 to 213 and back)

It wasn’t a very fast bike. I only averaged 16 mph. It was on the same rolling hills that I ran on the day before, except I did 26.75 miles. I also had 2029 feet of accent over the course and I hit a top speed of 33 mph. It was hard a bike after and hard run, but I really felt good and had great chocolate chip waffle breakfast afterward. That was good because, according to Cyclemeter App, I burnt 1400 calories on the bike…and there was bacon…yea, bacon.

Then we left the girls behind in Ohio to spend a week with Bobbi’s mom and then a week with my parents…Another 6 hour trip in the car home. We stopped a couple places on the way back…Goshen, WV and Hancock, MD. We decided two things about Hancock. One, we need to look into the Western Maryland Rail Trail for future biking adventures. And secondly, the Blue Goose Fruit market would even a better stop later in the season when all the apples orchards were producing.

So, Monday morning came pretty quick. My schedule had me running an easy 5 miles. I didn’t check that before I ran and ended up running a very quick 6.2 miles. It was another run were I never looked at my time or splits when I was running and I seemed to do better pace wise…I’m starting to think there might be something to that. I was ok with that extra 1.2 knowing that tomorrows run would not happen do to my work schedule. I feel pretty good with the adjustments I made on a busy weekend.

Hill Workout

110 days till the MCM

Today was a 6 mile hill workout.

I ran Fort Whipple Hill (#2 on the topographical map to the right) twice and got my pace up to7:30/mi the second time up.

Total distance 5.8 miles...ab workout tonight...update to follow.

111 days until the MCM

Today started my training for the 2012 Marine Corps Marathon in October.
I was scheduled to run an easy 6 miles....
I ran my 6 but it didn't end up being easy...I didn't start my Garmin but I did happen to hit the start button on my Cyclemeter app on the iPhone.

Last week I didn't run at all. We were on vacation in Chincoteague, VA. I biked a little to and from the beach and spent a ton of time in the water body surfing and boogie boarding.

So how does that relate to this morning... I don't know but I ran that 6 miles at a 7:05/mi pace...I twas raining...I ran some hills...even some steps....
I seem to run better when I don't pay attention the the time or my watch....good way to start my journey toward the MCM.