October 14 – October 21, 2011

10/14/2011 – Day off from running.

10/15/2011 – I got up early and drove up to Germantown for MCRRC Black Hill XC 10K.  The air was cool with a fresh autumn scent.  Fall is surely my favorite season.  I love cool breeze in air and running soft leaves on the road/trail, make road running so relax and effortless; almost as good as running on the beach. 

The race course changed since the construction completed in the Black Hill Park – it actually en route more in hills.  There were several sharp turns almost got me run off the course, thank goodness I stay close enough with my front competitors that know the course well.  Since weather been rain so much, it was mud everywhere and I jump numbers mud holes and creeks.  Here is the detail - http://connect.garmin.com/activity/122298623; I finished with a time of 45m’39s’ and my right Achilles was sore afterward.  I did a brief 15 minutes warm down around the park with Kit Wells (a Boston native that ran 2:31 marathoner) and tried to recruit him to join MCRRC and/or GRC.  I iced sore Achilles as soon as I get home and hoped the soreness will go away.

10/16/2011 – I woke up early and the soreness on Achilles remains after a good night sleep.  I managed to get myself to Susanna Lane and ran in Rock Creek Park trails.  Autumn was great season for running.  I ran very cautiously with the sore Achilles and finished with a time 2h’15m’53s’ for approx. 17.68 miles - http://connect.garmin.com/activity/122298618.  I felt fine afterward, soreness still there, but wasn’t anything bad; however, I still iced sore Achilles as soon as I get home.

10/17/2011 – I took Monday off from running just be the sake of sore Achilles and did hell lots of stretches.

10/18/2011 – I ran very easy during lunch hour in Tidal Basin for 43m’23s’.

10/19/2011 – I got to work dark and early; then got myself out of that sh#t hole as I clocked nine hours to Wotton High School track.  It was my second track workout since Akron marathon.  The plan was run 800x2 @ 3:00, 1600x2 @ 6:15 – 6:20, 3200 @ 13:20, 1600x2 @ 6:10 – 6:15, and 800x2 @ 2:55, with 2~3 minutes break in between.    

When I got to the track, rain started to pour down.  I did few laps as warm up, but since weather was cool, I didn’t actually “warm” up.    However, I stretched some and started my workout.  I ran –

  800 –  3:13 (0.50 mile) + 3:04 (0.52 mile)
1600 –  6:01 (1.04 mile) + 6:03 (1.07 mile)
3200 – 12:39 (2.19 miles)
1600 –  6:15 (1.10 mile) + 6:21 (1.12 mile)
  800 –  3:10 (0.57 mile) + 3:04 (0.54 mile)

During the break between last two 800s, I spotted Ms. Howard stretched on the sideline and I went up to chat with her.  As I finished my entire workout and about to start my warm down, then she was about to started her workout of 6x400 with 400m break in between; since her workout is easier pace, so I decided to jog with her to keep her company.  Therefore, long story shorted, I did additional 3.3 miles after my workout.  I logged total of 13.07 miles and I wasn’t as sore as I thought I would be.  An unplanned half marathon, but I really enjoy every seconds of the last 3.3 miles.

10/20/2011 – After a good night sleep, I woke up so refresh that I thought I can do another workout.  Of course I didn’t do that; but around 11:00, I did get myself running across 14^th street Bridge and en route back to work from towpath.  I ran very easy pace for 57m’16s’ – approx. 8.25 miles, just 14 hours rest since Wednesday’s workout and I felt great!

10/21/2011 – Today is my day off from running. 

Tomorrow is the day for signing off Jake Marren BBQ party in RCP; I think I am going get my long run done in the morning before I get too intoxicate. 

Sunday is going to be an easy day; maybe five miles in morning on Matthew Hanson Trail, before I clear leaf off my back yard.