March 22 – March 29, 2012

I didn’t feel like do anything on 03/22.  I felt like dragging all day long, instead of running or doing anything, I went out for an hour long walk in the Mall during lunch break, and walk home from metro; logged about six miles of easy walking.

On Friday morning, I went out for the last long run off the marathon training.  I tried to get out of bed early and start to run at 07:00; but I didn’t try hard enough.  I stay up somewhat late on Thursday night due to chatted with a new friend, then out of bed around 08:00 on Friday morning, and started my run around 10:00.  It was a tough day to run, temp was around mid-60s when I started, and climbed up to upper 70s when finished.  I stopped at every single water fountain for water during the 23 miles run. 

Before I started, I thought I was up for easily (could say it in Snow’s tone), since I self-claim as a Texan from the years that I lived in Texas Republic; but I must say this regrettably – my body can no longer to allow me to exercise in warmer climate (however, I still very much a Texan by heart).  I en-routed from my house onto Matthew Henson Trail to East West HWY, via Jones Bridge Road, then get on Rock Creek Park Trail to run home.  I finished with the 23.1 miles run with a time of 2h’59m’47s’. 

I felt overly dehydrate and tire.  I drown myself two or three big bottle of Gatorade, water, and energy recovery drink as I set on the floor.  After an hour or so, I felt better, and be able to got myself stand up to make myself some food.  I went to bed that night with soreness on both legs (IT Bands and hamstrings).  I debated to myself not to run Piece of Cake as a race. 

I spend a day relaxing on Saturday and spend an evening with a dozen of GRC teammate to celebrate Joey Wiggy turned into an old fart like myself.

Sunday morning, I got up early, drove up to Seneca Park, and volunteer in the Piece of Cake 10K.  After I arrived, I learn the MCRRC Boston group also ran their 22+ miles long run the day before.  I guess they are not running the race as a race.  Time goes by fast when you busy with work.  By 09:00, the flag was up, and everyone was out. 

I started easy with Jeff Mehr and Lee Firestone.  As we stroll down the park road, everyone shift their gear into their own pace, and I was too.  MCRRC has several races in Seneca throughout the year on the same ole hilly road.  There is not much to talk about this race, other than everyone was running the race as a recover run and treated it as the last 10K of a marathon.  I hit each mile as follow: 6m’45.36s’, 6m’13.49s’, 6m’38.92s’, 6m’34.21s’, 6m’15.26s’, 6m’25.27s’, & 2m’14.20s’ (0.4 mile).  I finished with a time of 41m'06s'; not a PR, but a good solid training run as I gearing toward Cherry and Gansett.

After the race, we spend some fun time in the MCRRC Annual meeting to have a brunch together.  My evening in the event of FCWR was also pleasant and met some very beautiful people; I hope these new friends can keep in touch as time goes by.

I took Monday off from running, since I am officially into tapering for Gansett Marathon. 

I (tried) run very easy on Tuesday morning, logged 53m’28.81s’ approx. 7.24 miles. 

Wednesday is my usual workout day, since I just ran a 23-miler and Cherry Blossom Ten Mile is on Sunday; so I decide to have an easy tempo repeat.  I planned to run 2x2 miles with 12:10 and 12:00, respectively.  However, I was in the mood for that and my left knee was arguing with me.  Then I decided at the last minute to change my workout to 6x3m’ repeat with 3m’ break in between, with 2@6:05 pace, 2@6:00 pace, & 2@5:55 pace.  Splits are following:  

	Distance (Mile)	Splits	Minutes per Mile
Warm Up	2.01	15m’12.12s’
Tempo 1	0.50	3m’03.60s’	6m’05s’ Pace
Recovery 1	0.32	2m’57.92s’
Tempo 2	0.48	3m’01.55s’	6m’18s’ Pace
Recovery 2	0.36	3m’01.12s’
Tempo 3	0.58	3m’03.80s’	5m’17s’ Pace
Recovery 3	0.30	2m’56.72s’
Tempo 4	0.52	3m’05.03s’	5m’56s’ Pace
Recovery 4	0.32	2m’54.72s’
Tempo 5	0.55	3m’14.55s’	5m’54s’ Pace
Recovery 5	0.28	2m’36.05s’
Tempo 6	0.52	3m’04.35s’	5m’55s’ Pace
Warm Down	1.40	10m’41.00s’
Total	8.14	58m’51.23s’	7m’20s' per mile

I felt pretty good after this.   I think I am in shape for a new PR in Cherry this weekend by looking splits after this workout; however, my legs did felt sore after the sixth.  The warm down was especially tough, but I managed.

Just a little under 24 hours later, I woke up sore and tired on Thursday morning.  I was going to run across Key Bridge and back to work on Fourteenth Street Bridge as I metro into town; when I get to L street locker room, I changed my mind.  I decided to venture to Glover Archibald Trail.  I was very sore, sorer than I expected.  I ran the first part pretty easily, then when I jogged out GA Trail and cross Reservoir Rd, onto the GA Trail again.  My mind wonder off to something else while I jog down the trail, my left foot stepped onto a slippery rock and tripped my right foot, next thing I know, my all four were on the dirt trail, and roll over onto my back. 

I laid on the dirt trail for a little while and felt my heart was racing fast.  The first thought was, ‘Oh Frack!  Am I okay race on Sunday? ’ I lay on the trail feeling the cold breeze and sensing my body part – just want to make sure I didn't broke anything. 

I slowly got up, walk some very slowly, jog few steps, then off I go again extreme easy.  I got myself back to locker room after all; I logged 59m’20s’ of easy jogging, approx. 7.5 miles.  I went to the Heath Unit at work and had the nurse clean it up.  We don’t think I broke anything, just scratched some skin off, and little trail rash on right outer shin skin.  I think will be okay to race on Sunday morning after proper warm up, I might have a few step of stiff knee, but I am sure will be fine.

I was planning to hike in Billy Goat Trail tomorrow with friends out of town as cross train.  I am not sure now; I’ll see what I can do on those trails…

More detail about Cherry Blossom Ten Miles will comes later...