November 13 - November 18, 2011

11/13/2011 – I went down to Tidal Basin with Jake and Emily to watch GRC capture the crown of V-day 10K.  I ran around TB with everyone (warm up/down and cheering) for 27m’16m’, approx. 4.25 miles.

11/14/2011 – I was sore when I get up, but felt fine when I put my short on at noon.  I planned to run a 3x2-miler tempo run and they are 13:20, 13:10, 13:00 with 3m’ break in between.

The route was run from Jefferson, crossed 14^th Street Bridge run on Mt. Vernon Trail, then turn around before get on the pedestrian’s bridge over GW PKWT and back to starting point, total distance is about 6.8 miles. 

After warm up down to Jefferson and I started my workout, I ran:

13m’08s’ – [6m’43s’, 6m’25s’]

12m’31s’ – [6m’15s’, 6m’16s’]

12m’55s’ – [6m’26s’, 6m’29s’]

I felt sore, but strong afterward.  I slowly jogged back to office.  Logged for 1h’06m’30s’, approx. 9.8 miles for the day.

11/15/2011 – I felt sore from Monday’s tempo run.  I ran very easy around RCP trail for 37m’06s’, approx. 5.5 miles.

11/16/2011 – It was only 25 days till Tucson Marathon and only one last 20+ miles long run before taper.  So, the track workout for the day was easy long intervals.  Then I planned to run 20m’00s', 19m’45s’, 19m’30s’ with 6-minute break.  

I got to track extra early before anyone else show up; did my warm up and then start rolling.  Since I am running long intervals repeat, so I decided to split every 800 to see how I was pacing.  For 20m’00s’ is 3m’19s’ per 800, 19m’45s’ is 3m’17s’, and 19m’30s’ is 3m’15s’.

Then, I ran:

Warm up: 10m'05s' - 1.0 mile                                           
19m'32s' - [3m'21s', 3m'16s', 3m'18s', 3m'17s', 3m'11s', 3m'09s'] + 5m'53s' - 0.5 mile jog & rest
19m'43s' - [3m'17s', 3m'21s', 3m'15s', 3m'20s', 3m'19s', 3m'11s'] + 5m'55s' - 0.5 mile jog & rest
19m'13s' - [3m'14s', 3m'18s', 3m'15s', 3m'13s', 3m'13s', 3m'00s']
Warm down: 9m'52s' - 1.25 mile

Excellent!  And I felt great afterward.  I logged 1h'30m'13s', approx. 12.3 miles.

11/17/2011 – I turned ##^th or 12053^rd days.  Due to work, I have to spend my day with Uncle Sammy. However, I can’t find any other better way to celebrate the day without running long.  I was very sore after Wednesday workout, but I still able to run for 53m’38s’ for approx. 7.4 miles; and I didn’t feel I aged any.  

^_^  

Few friends joined me for few brews afterward.  They were all surprised how lean I am, which I like that a lot; but I think I still need to lose another four pounds to get around the 145 mark and I only have three weeks left.

11/18/2011 – I am taking easy today after a night of intoxication and get ready for Sunday’s 21~22 miler long run.  Long run detail will be post later on. 


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K. Dart, K. Dusen, and M. Miller are running Philly Marathon on Sunday in attempt to get under Olympic Trial Q-Time in Houston 2012.  I wish y’all best of luck!!!