June 7 – June 12, 2012

I felt sore next day after a mid-week long run and went out for a jog in Tidal Basin on Thursday morning; logged 38m’56s’ for approx. 5.5 miles.  It may not sounds easy, but it felt pretty good and relax.  Time roll around till Friday night, I drove out to MC Agricultural History Farm Park for a low-key XC 5K.  I ran a pretty good time on that course, finished with a time of 20m’10s’, a second best time in cross country; not bad for someone not running much for more than a month. 

On Saturday morning, I met up with a MCRRC official to get a new 5K course map on Matthew Henson Trail, where I will be the race director in 2013.  I will let you all know about it later on.  I drove down to the Line and serve my duties as an Assistant Coach in the MCRRC Summer Half Marathon Program.  I led the group stroll around the Rock Creek trails for about 6.5 miles and then I ran additional 3.5 miles in faster pace.  I finished the week at 40 miles – longest weekly mile since Gansett Marathon. 

My left knee was sore on Monday morning; I skipped the run in the morning and sat on ice pack on my IT Band for few hours at work.  I got out of work earlier enough to put some running before the storm get to Aspen Hill.  I ran about 47m’07s’ for approx. 6.7 miles on the ball field of Queens’ Guard Park. 

It was super humid this morning after overnight showers; I did a fartlek workout as I plan on racing in a local race on Father's Day.  I jogged down to Ohio Drive, then ran seven times of 4 light-poles with a 5K race effort and take 4 light-poles distance as break, then ran three times of 8 light-poles with the same effort with same distance as break.  Then stroll back to L Street Locker from P Street and 23^rd Street.  I finished the workout with a time of 49m’40s’ for approx. 6.8 miles.  It is not bad, but I don’t necessary need to do more of this till August; I need to build up mileage before I start the fall marathon training in late July.